Comparing Nutrients in 300 calories Frozen Broccoli SpearsVS Canned Carrots with Liquids and Salt

Weight per 300 calories

Frozen Broccoli Spears

1035g

Canned Carrots with Liquids and Salt

1304g

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 300 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%

300 kcal ▼

Macro Nutrients

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

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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3.63%3.5g

Fat

1.9%1.83g

3.5 gvs1.83 g

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

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1.7%0.54g

Saturated Fat

1%0.33g

0.54 gvs0.33 g

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

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81%1.3g

Omega 3

6.52%0.1g

1.3 gvs0.1 g

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

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2.25%0.38g

Omega 6

4.3%0.73g

0.38 gvs0.73 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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42.6%55.3g

Carbohydrate

54%70g

55.3 gvs70 g

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

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21%15.2g

Sugars

44.3%32g

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

15.2 gvs32 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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81.7%31g

Fiber

61.8%23.5g

31 gvs23.5 g

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

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56.5%31.7g

Protein

13.5%7.57g

31.7 gvs7.57 g

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

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Vitamins

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

65.5%590μg

Vitamin A

888%7996μg

RAE, retinol activity equivalents

590 μgvs7996 μg

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

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62%0.74mg

Vitamin B1

20.7%0.25mg

Thiamine

0.74 mgvs0.25 mg

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

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91%1.18mg

Vitamin B2

27%0.35mg

Riboflavin

1.18 mgvs0.35 mg

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

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30%4.78mg

Vitamin B3

34.3%5.5mg

Niacin, nicotinic acid, niacinamide

4.78 mgvs5.5 mg

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

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50%2.5mg

Vitamin B5

36.3%1.8mg

Pantothenic acid

2.5 mgvs1.8 mg

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

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139%1.8mg

Vitamin B6

112%1.46mg

Pyridoxine

1.8 mgvs1.46 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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243%972μg

Vitamin B9

26%104μg

Folates and Folic Acid

972 μgvs104 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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785%707mg

Vitamin C

29%26mg

Ascorbic acid

707 mgvs26 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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93%14mg

Vitamin E

63.5%9.52mg

Tocopherols and Tocotrienols

14 mgvs9.52 mg

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

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874%1049μg

Vitamin K

107%128μg

Phytomenadione or phylloquinone

1049 μgvs128 μg

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

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Minerals

Frozen Broccoli Spearsvs Canned Carrots with Liquids and Salt

42.4%424mg

Calcium

40.4%404mg

424 mgvs404 mg

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

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41.4%0.37mg

Copper

149%1.34mg

0.37 mgvs1.34 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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93%7.45mg

Iron

84.8%6.8mg

7.45 mgvs6.8 mg

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

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39.4%166mg

Magnesium

28%117mg

166 mgvs117 mg

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

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115%2.65mg

Manganese

255%5.87mg

2.65 mgvs5.87 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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87%610mg

Phosphorus

37.3%261mg

610 mgvs261 mg

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

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76%2586mg

Potassium

66.4%2257mg

2586 mgvs2257 mg

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

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35.7%19.7μg

Selenium

9.5%5.2μg

19.7 μgvs5.2 μg

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

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11.7%176mg

Sodium

209%3130mg

176 mgvs3130 mg

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

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32%3.5mg

Zinc

34.4%3.8mg

3.5 mgvs3.8 mg

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

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25.3%937g

Water

32.8%1213g

937 gvs1213 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 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Frozen Broccoli Spears as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories Frozen Broccoli SpearsVS Canned Carrots with Liquids and Salt

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: