Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Boiled Broccoli	Dry Carrot	Recommended Dietary Allowance
Energy	12% 350kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	612% 796g	130g per day for Men 19-50 years
Sugars	19% 14g	535% 388g	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	10.2% 7.4g	NA	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	621% 236g	38g per day for Men 19-50 years
Protein	42.5% 24g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dry Carrot	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	3803% 34230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	445% 5.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	410% 65.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	800% 10.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	138% 550μg	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	721% 649mg	162% 146mg	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	97% 14.5mg	363% 54.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dry Carrot	Recommended Dietary Allowance
Calcium	40% 400mg	212% 2120mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	411% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	NA	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	83.8% 6.7mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	485% 11mg	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	96% 670mg	494% 3460mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	747% 25400mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	156% 86μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	183% 2750mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dry Carrot:

• Boiled and Drained Broccoli has 2 times more Vitamin B9, 4.4 times more Vitamin C and 1.3 times more Vitamin K than Dehydrated Carrot.
• While Dehydrated Carrot contains 44.5 times more Vitamin A, 8.5 times more Vitamin B1, 3.4 times more Vitamin B2, 11.9 times more Vitamin B3, 2.4 times more Vitamin B5, 5.2 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dry Carrot:

• Boiled and Drained Broccoli has 22.3 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 5.3 times more Calcium, 6.1 times more Copper, 5.9 times more Iron, 5.6 times more Magnesium, 5.8 times more Manganese, 5.2 times more Phosphorus, 8.7 times more Potassium, 5.4 times more Selenium, 6.7 times more Sodium and 3.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 than Dehydrated Carrot.
• While Dehydrated Carrot contains 9.7 times more Energy, 3.6 times more Fat, 12.5 times more Omega 6, 11.1 times more Carbohydrate, 27.9 times more Sugars, 7.2 times more Fiber and 3.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.