Comparing Nutrients in 1 kilogram Baby Carrots VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Baby Carrots	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12% 350kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.4% 82.4g	24% 31g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	8.55% 6.2g	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	13.8% 10g	3.3% 2.4g	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	% 10.4g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 27g	% 1.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	73.7% 28g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	767% 6900μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.8% 5.56mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	178% 710μg	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	29% 26mg	411% 370mg	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	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.3% 94μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	32% 320mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	111% 8.9mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	165% 3.8mg	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	40% 280mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Baby Carrots versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baby Carrots vs Cooked Broccoli Raab:

• 1 kilogram of Baby Carrots has 3 times more Vitamin A than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B6, 2.6 times more Vitamin B9, 14.2 times more Vitamin C and 27.2 times more Vitamin K than Raw Baby Carrots.
• Both Baby Carrots and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Baby Carrots as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baby Carrots vs Cooked Broccoli Raab:

• 1 kilogram of Baby Carrots has 1.3 times more Copper and 1.4 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.7 times more Calcium, 1.4 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 3.2 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Baby Carrots lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baby Carrots has 2.6 times more Carbohydrate and 7.7 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 25.1 times more Omega 3 and 6 times more Protein than Raw Baby Carrots.
• Both Baby Carrots and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Baby Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Baby Carrots as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.