Comparing Nutrients in 5 ounces CarrotsVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Carrots

87%

Frozen Broccoli Spears

33%

59%

5 oz ▼

Macro Nutrients

Carrotsvs Frozen Broccoli Spears

2%58kcal

Energy

1.4%41kcal

58 kcalvs41 kcal

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

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0.35%0.34g

Fat

0.5%0.48g

0.34 gvs0.48 g

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

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0.14%0.045g

Saturated Fat

0.23%0.074g

0.045 gvs0.074 g

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

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0.18%0.003g

Omega 3

11%0.18g

0.003 gvs0.18 g

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

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0.83%0.14g

Omega 6

0.31%0.052g

0.14 gvs0.052 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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10.4%13.6g

Carbohydrate

5.83%7.6g

13.6 gvs7.6 g

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

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9.27%6.7g

Sugars

2.87%2.1g

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

6.7 gvs2.1 g

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

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1.08%0.78g

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]

0.78 gvsNA g

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

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%0.84g

Glucose

0.84 gvsNA g

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

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%5.1g

Sucrose

5.1 gvsNA g

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

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10.4%3.97g

Fiber

11%4.25g

3.97 gvs4.25 g

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

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2.35%1.3g

Protein

7.75%4.34g

1.3 gvs4.34 g

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

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Vitamins

Carrotsvs Frozen Broccoli Spears

132%1184μg

Vitamin A

8.98%80.8μg

RAE, retinol activity equivalents

1184 μgvs80.8 μg

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

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7.8%0.094mg

Vitamin B1

8.5%0.1mg

Thiamine

0.094 mgvs0.1 mg

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

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6.32%0.082mg

Vitamin B2

12.4%0.16mg

Riboflavin

0.082 mgvs0.16 mg

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

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8.7%1.4mg

Vitamin B3

4.1%0.65mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.65 mg

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

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7.74%0.39mg

Vitamin B5

6.86%0.34mg

Pantothenic acid

0.39 mgvs0.34 mg

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

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15%0.2mg

Vitamin B6

19%0.25mg

Pyridoxine

0.2 mgvs0.25 mg

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

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10.5%3.15μg

Vitamin B7

Biotin

3.15 μgvsNA μg

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

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6.73%27μg

Vitamin B9

33.3%133μg

Folates and Folic Acid

27 μgvs133 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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9.3%8.36mg

Vitamin C

108%97mg

Ascorbic acid

8.36 mgvs97 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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6.24%0.94mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.94 mgvs1.9 mg

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

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15.6%18.7μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

18.7 μgvs144 μg

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

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Minerals

Carrotsvs Frozen Broccoli Spears

4.68%46.8mg

Calcium

5.8%58mg

46.8 mgvs58 mg

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

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7.1%0.064mg

Copper

5.67%0.051mg

0.064 mgvs0.051 mg

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

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0.11%4.54μg

Fluoride

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

4.54 μgvsNA μg

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

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5.3%0.43mg

Iron

12.8%1.02mg

0.43 mgvs1.02 mg

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

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4.05%17mg

Magnesium

5.4%22.7mg

17 mgvs22.7 mg

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

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8.8%0.2mg

Manganese

15.8%0.36mg

0.2 mgvs0.36 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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7.1%49.6mg

Phosphorus

12%83.6mg

49.6 mgvs83.6 mg

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

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13.3%454mg

Potassium

10.4%354mg

454 mgvs354 mg

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

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0.26%0.14μg

Selenium

4.9%2.7μg

0.14 μgvs2.7 μg

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

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6.52%98mg

Sodium

1.6%24mg

98 mgvs24 mg

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

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3.1%0.34mg

Zinc

4.4%0.48mg

0.34 mgvs0.48 mg

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

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3.4%125g

Water

3.47%128g

125 gvs128 g

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

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Lets compare vitamin content per 5 ounces of Carrots vs Frozen Broccoli Spears:

Raw Carrots have 14.6 times more Vitamin A and 2.1 times more Vitamin B3 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 2 times more Vitamin B2, 1.3 times more Vitamin B6, 4.9 times more Vitamin B9, 11.6 times more Vitamin C, 2 times more Vitamin E and 7.7 times more Vitamin K than Raw Carrots.
Both Raw Carrots and Frozen Broccoli Spears have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
Both Raw Carrots as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Frozen Broccoli Spears:

Raw Carrots have 1.3 times more Copper, 1.3 times more Potassium and 4.1 times more Sodium than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 2.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 19 times more Selenium and 1.4 times more Zinc than Raw Carrots.
Both Raw Carrots and Frozen Broccoli Spears have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Carrots have 1.4 times more Energy, 1.8 times more Carbohydrate and 3.2 times more Sugars than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 62.5 times more Omega 3 and 3.3 times more Protein than Raw Carrots.
Both Raw Carrots and Frozen Broccoli Spears have similar amounts of Fiber per 5 oz.
Both Raw Carrots as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

CarrotsVS Boiled CarrotsFrozen Broccoli SpearsVS Boiled CarrotsCarrotsVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

Compare Foods

Comparing Nutrients in 5 ounces CarrotsVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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