Comparing Nutrients in 500 calories Boiled Carrots with SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Boiled Carrots with Salt

1429g

Frozen Chopped Broccoli

1923g

Boiled Carrots with Salt have 1.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots with Salt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Carrots with Salt

88%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Boiled Carrots with Saltvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

5.75%5.58g

2.57 gvs5.58 g

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

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1.65%0.53g

Saturated Fat

2.64%0.85g

0.53 gvs0.85 g

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

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1.8%0.029g

Omega 3

126%2g

0.029 gvs2 g

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

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8.82%1.5g

Omega 6

3.5%0.6g

1.5 gvs0.6 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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90%117g

Carbohydrate

70.7%92g

117 gvs92 g

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

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68%49.3g

Sugars

36%26g

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

49.3 gvs26 g

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

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7.1%5.14g

Fructose

22%16g

≤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]

5.14 gvs16 g

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

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%5.7g

Glucose

%14.4g

5.7 gvs14.4 g

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

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%38.6g

Sucrose

38.6 gvsNA g

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

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113%43g

Fiber

152%57.7g

43 gvs57.7 g

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

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19.4%11g

Protein

96%54g

11 gvs54 g

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

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Vitamins

Boiled Carrots with Saltvs Frozen Chopped Broccoli

1352%12171μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

12171 μgvs1000 μg

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

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78.6%0.94mg

Vitamin B1

85%1mg

Thiamine

0.94 mgvs1 mg

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

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48.4%0.63mg

Vitamin B2

142%1.85mg

Riboflavin

0.63 mgvs1.85 mg

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

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57.6%9.2mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs9.04 mg

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

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66.3%3.3mg

Vitamin B5

107%5.37mg

Pantothenic acid

3.3 mgvs5.37 mg

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

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168%2.2mg

Vitamin B6

192%2.5mg

Pyridoxine

2.2 mgvs2.5 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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7.14%28.6μg

Vitamin B9

322%1288μg

Folates and Folic Acid

28.6 μgvs1288 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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57%51.4mg

Vitamin C

1205%1085mg

Ascorbic acid

51.4 mgvs1085 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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98%14.7mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

14.7 mgvs23.5 mg

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

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163%196μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

196 μgvs1560 μg

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

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Minerals

Boiled Carrots with Saltvs Frozen Chopped Broccoli

43%429mg

Calcium

108%1077mg

429 mgvs1077 mg

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

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27%0.24mg

Copper

81%0.73mg

0.24 mgvs0.73 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

195%15.6mg

4.86 mgvs15.6 mg

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

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34%143mg

Magnesium

82.4%346mg

143 mgvs346 mg

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

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96%2.2mg

Manganese

246%5.65mg

2.2 mgvs5.65 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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61.2%429mg

Phosphorus

137%962mg

429 mgvs962 mg

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

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99%3357mg

Potassium

120%4077mg

3357 mgvs4077 mg

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

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18%10μg

Selenium

98%54μg

10 μgvs54 μg

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

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288%4314mg

Sodium

30.8%462mg

4314 mgvs462 mg

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

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26%2.86mg

Zinc

84%9.23mg

2.86 mgvs9.23 mg

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

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35%1288g

Water

47.5%1759g

1288 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Carrots with Salt have 12.2 times more Vitamin A than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Vitamin B2, 1.6 times more Vitamin B5, 45.1 times more Vitamin B9, 21.1 times more Vitamin C, 1.6 times more Vitamin E and 8 times more Vitamin K than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Boiled and Drained Carrots with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots with Salt vs Frozen Chopped Broccoli:

Boiled and Drained Carrots with Salt have 9.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 3 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 5.4 times more Selenium, 3.2 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots with Salt have 2.5 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Fat, 70.7 times more Omega 3, 3.1 times more Fructose, 1.3 times more Fiber and 5 times more Protein than Boiled and Drained Carrots with Salt.
Both Boiled and Drained Carrots with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Carrots with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Carrots with SaltVS Canned Carrots with LiquidsFrozen Chopped BroccoliVS Canned Carrots with LiquidsBoiled Carrots with SaltVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Boiled Carrots with SaltVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots with Salt or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: