Comparing Nutrients in 14 ounces Canned Carrots with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Canned Carrots with Liquids

86%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Canned Carrots with Liquidsvs Frozen Chopped Broccoli

3.15%91kcal

Energy

3.56%103kcal

91 kcalvs103 kcal

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

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0.57%0.56g

Fat

1.2%1.15g

0.56 gvs1.15 g

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

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0.3%0.095g

Saturated Fat

0.55%0.17g

0.095 gvs0.17 g

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

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2%0.032g

Omega 3

26%0.42g

0.032 gvs0.42 g

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

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1.38%0.23g

Omega 6

0.72%0.12g

0.23 gvs0.12 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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16.4%21.3g

Carbohydrate

14.6%19g

21.3 gvs19 g

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

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13.5%9.76g

Sugars

7.4%5.36g

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

9.76 gvs5.36 g

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

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1.42%1.03g

Fructose

4.54%3.3g

≤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]

1.03 gvs3.3 g

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

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%1.1g

Glucose

%2.98g

1.1 gvs2.98 g

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

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%7.62g

Sucrose

7.62 gvsNA g

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

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19%7.14g

Fiber

31.3%12g

7.14 gvs12 g

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

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4.2%2.34g

Protein

20%11g

2.34 gvs11 g

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

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Vitamins

Canned Carrots with Liquidsvs Frozen Chopped Broccoli

246%2215μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

2215 μgvs206 μg

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

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6.3%0.075mg

Vitamin B1

17.5%0.21mg

Thiamine

0.075 mgvs0.21 mg

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

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8.24%0.11mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.11 mgvs0.38 mg

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

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10.4%1.67mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs1.87 mg

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

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11%0.55mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.55 mgvs1.1 mg

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

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34%0.44mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.44 mgvs0.52 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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7.94%31.8μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

31.8 μgvs266 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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8.8%7.94mg

Vitamin C

249%224mg

Ascorbic acid

7.94 mgvs224 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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19.3%2.9mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

2.9 mgvs4.84 mg

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

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32.4%39μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

39 μgvs322 μg

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

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Minerals

Canned Carrots with Liquidsvs Frozen Chopped Broccoli

12.3%123mg

Calcium

22.2%222mg

123 mgvs222 mg

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

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45.4%0.41mg

Copper

16.8%0.15mg

0.41 mgvs0.15 mg

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

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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 .

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25.8%2.06mg

Iron

40%3.2mg

2.06 mgvs3.2 mg

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

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8.5%35.7mg

Magnesium

17%71.4mg

35.7 mgvs71.4 mg

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

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77.7%1.8mg

Manganese

50.7%1.17mg

1.8 mgvs1.17 mg

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

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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 .

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11.3%79.4mg

Phosphorus

28.3%198mg

79.4 mgvs198 mg

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

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18.4%627mg

Potassium

24.7%841mg

627 mgvs841 mg

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

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2.9%1.6μg

Selenium

20.2%11μg

1.6 μgvs11 μg

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

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9%135mg

Sodium

6.35%95mg

135 mgvs95 mg

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

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10.5%1.15mg

Zinc

17.3%1.9mg

1.15 mgvs1.9 mg

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

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9.97%369g

Water

9.8%363g

369 gvs363 g

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

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Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids vs Frozen Chopped Broccoli:

Canned Carrots Solids and Liquids have 10.7 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 8.4 times more Vitamin B9, 28.2 times more Vitamin C, 1.7 times more Vitamin E and 8.3 times more Vitamin K than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
Both Canned Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids vs Frozen Chopped Broccoli:

Canned Carrots Solids and Liquids have 2.7 times more Copper, 1.5 times more Manganese and 1.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.6 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 7 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Canned Carrots Solids and Liquids have 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 13.1 times more Omega 3, 3.2 times more Fructose, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids.
Both Canned Carrots Solids and Liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate per 14 oz.
Both Canned Carrots Solids and Liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Carrots with LiquidsVS Canned CarrotsFrozen Chopped BroccoliVS Canned CarrotsCanned Carrots with LiquidsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Canned Carrots with LiquidsVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: