Comparing Nutrients in 14 ounces Carrots VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.6% 163kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	22% 28.5g	130g per day for Men 19-50 years
Sugars	26% 19g	7.6% 5.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3% 2.2g	4.05% 2.94g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.34g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0.32g	g per day for Men 19-50 years
Fiber	29.2% 11g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	368% 3314μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 131mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	0.4% 16μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Boiled Broccoli:

• Raw Carrots have 10.8 times more Vitamin A and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 11 times more Vitamin C, 2.2 times more Vitamin E and 10.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Boiled Broccoli:

• Raw Carrots have 1.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 16 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Calcium, Potassium and Water per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.3 times more Carbohydrate and 3.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 59.5 times more Omega 3, 1.3 times more Fructose and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.