Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli with SaltVS Boiled Carrots

Weight per 300 calories

Boiled Spears Frozen Broccoli with Salt

1071g

Boiled Carrots

857g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli with Salt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Spears Frozen Broccoli with Salt

36%

61%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccoli with Saltvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.18g

Fat

1.6%1.54g

1.18 gvs1.54 g

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

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0.6%0.19g

Saturated Fat

0.8%0.26g

0.19 gvs0.26 g

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

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28%0.45g

Omega 3

0.54%0.009g

0.45 gvs0.009 g

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

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0.82%0.14g

Omega 6

4.4%0.75g

0.14 gvs0.75 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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44%57.3g

Carbohydrate

54%70.5g

57.3 gvs70.5 g

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

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21.3%15.4g

Sugars

40.8%29.6g

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

15.4 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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84.6%32g

Fiber

67.7%25.7g

32 gvs25.7 g

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

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59.3%33.2g

Protein

11.6%6.5g

33.2 gvs6.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Spears Frozen Broccoli with Saltvs Boiled Carrots

66.7%600μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

600 μgvs7303 μg

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

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49%0.59mg

Vitamin B1

47%0.57mg

Thiamine

0.59 mgvs0.57 mg

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

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66.8%0.87mg

Vitamin B2

29%0.38mg

Riboflavin

0.87 mgvs0.38 mg

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

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30.7%4.9mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs5.53 mg

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

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58.7%2.94mg

Vitamin B5

39.8%2mg

Pantothenic acid

2.94 mgvs2 mg

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

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107%1.4mg

Vitamin B6

101%1.3mg

Pyridoxine

1.4 mgvs1.3 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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80.4%321μg

Vitamin B9

30%120μg

Folates and Folic Acid

321 μgvs120 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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477%430mg

Vitamin C

34.3%31mg

Ascorbic acid

430 mgvs31 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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94%14mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

14 mgvs8.83 mg

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

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888%1066μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

1066 μgvs117 μg

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

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Minerals

Boiled Spears Frozen Broccoli with Saltvs Boiled Carrots

54.6%546mg

Calcium

25.7%257mg

546 mgvs257 mg

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

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51%0.46mg

Copper

16%0.15mg

0.46 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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81.7%6.54mg

Iron

36.4%2.9mg

6.54 mgvs2.9 mg

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

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51%214mg

Magnesium

20.4%85.7mg

214 mgvs85.7 mg

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

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151%3.5mg

Manganese

57.8%1.33mg

3.5 mgvs1.33 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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84%589mg

Phosphorus

36.7%257mg

589 mgvs257 mg

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

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56.7%1929mg

Potassium

59.2%2014mg

1929 mgvs2014 mg

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

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37%20.4μg

Selenium

11%6μg

20.4 μgvs6 μg

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

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186%2786mg

Sodium

33%497mg

2786 mgvs497 mg

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

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29.2%3.2mg

Zinc

15.6%1.7mg

3.2 mgvs1.7 mg

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

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26.3%972g

Water

21%773g

972 gvs773 g

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

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Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli with Salt vs Boiled Carrots:

Boiled and Drained Spears Frozen Broccoli with Salt have 2.3 times more Vitamin B2, 1.5 times more Vitamin B5, 2.7 times more Vitamin B9, 13.9 times more Vitamin C, 1.6 times more Vitamin E and 9.1 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 12.2 times more Vitamin A than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli with Salt vs Boiled Carrots:

Boiled and Drained Spears Frozen Broccoli with Salt have 2.1 times more Calcium, 3.2 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Selenium, 5.6 times more Sodium, 1.9 times more Zinc and 1.3 times more Water than Boiled and Drained Carrots.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Spears Frozen Broccoli with Salt have 52.5 times more Omega 3, 1.3 times more Fiber and 5.1 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 5.4 times more Omega 6 and 1.9 times more Sugars than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Spears Frozen Broccoli with SaltVS Boiled Brussels Sprouts with SaltBoiled CarrotsVS Boiled Brussels Sprouts with SaltBoiled Spears Frozen Broccoli with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli with SaltVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli with Salt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: