Comparing Nutrients in 100 calories Frozen Broccoli SpearsVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Frozen Broccoli Spears

345g

Canned Carrots with Liquids and Salt

435g

Frozen Broccoli Spears have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has very low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Frozen Broccoli Spears or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears

33%

59%

Canned Carrots with Liquids and Salt

86%

100 kcal ▼

Macro Nutrients

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.2%1.17g

Fat

0.63%0.61g

1.17 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.56%0.18g

Saturated Fat

0.34%0.11g

0.18 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

27%0.43g

Omega 3

2.17%0.035g

0.43 gvs0.035 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.75%0.13g

Omega 6

1.43%0.24g

0.13 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

14%18.4g

Carbohydrate

18%23.3g

18.4 gvs23.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

7%5.07g

Sugars

14.8%10.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.07 gvs10.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

27.2%10.3g

Fiber

20.6%7.83g

10.3 gvs7.83 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

19%10.6g

Protein

4.5%2.52g

10.6 gvs2.52 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

22%197μg

Vitamin A

296%2665μg

RAE, retinol activity equivalents

197 μgvs2665 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

20.7%0.25mg

Vitamin B1

6.9%0.083mg

Thiamine

0.25 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

30.2%0.39mg

Vitamin B2

9.03%0.12mg

Riboflavin

0.39 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

9.96%1.6mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16.7%0.83mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.83 mgvs0.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

46.4%0.6mg

Vitamin B6

37.5%0.49mg

Pyridoxine

0.6 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

81%324μg

Vitamin B9

8.7%34.8μg

Folates and Folic Acid

324 μgvs34.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

262%236mg

Vitamin C

9.66%8.7mg

Ascorbic acid

236 mgvs8.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

31%4.66mg

Vitamin E

21%3.17mg

Tocopherols and Tocotrienols

4.66 mgvs3.17 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

291%350μg

Vitamin K

35.5%42.6μg

Phytomenadione or phylloquinone

350 μgvs42.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

14%141mg

Calcium

13.5%135mg

141 mgvs135 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

13.8%0.12mg

Copper

49.8%0.45mg

0.12 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

31%2.5mg

Iron

28.3%2.26mg

2.5 mgvs2.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

13%55mg

Magnesium

9.3%39mg

55 mgvs39 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

38.4%0.88mg

Manganese

85%1.96mg

0.88 mgvs1.96 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

29%203mg

Phosphorus

12.4%87mg

203 mgvs87 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

25.4%862mg

Potassium

22%752mg

862 mgvs752 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

12%6.55μg

Selenium

3.16%1.74μg

6.55 μgvs1.74 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

3.9%58.6mg

Sodium

69.6%1043mg

58.6 mgvs1043 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

10.7%1.17mg

Zinc

11.5%1.26mg

1.17 mgvs1.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

8.44%312g

Water

11%404g

312 gvs404 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Canned Carrots with Liquids and Salt:

Frozen Broccoli Spears have 3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 9.3 times more Vitamin B9, 27.1 times more Vitamin C, 1.5 times more Vitamin E and 8.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 13.6 times more Vitamin A than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Frozen Broccoli Spears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Canned Carrots with Liquids and Salt:

Frozen Broccoli Spears have 1.4 times more Magnesium, 2.3 times more Phosphorus and 3.8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3.6 times more Copper, 2.2 times more Manganese, 17.8 times more Sodium and 1.3 times more Water than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Iron, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Broccoli Spears have 1.9 times more Fat, 12.4 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Sugars than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
Both Frozen Broccoli Spears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Broccoli SpearsVS Boiled Spears Frozen BroccoliCanned Carrots with Liquids and SaltVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 100 calories Frozen Broccoli SpearsVS Canned Carrots with Liquids and Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Broccoli Spears or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: