Comparing Nutrients in 1 kilogram Canned Carrots VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Carrots	Boiled Broccoli	Recommended Dietary Allowance
Energy	8.62% 250kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	34.2% 25g	19% 14g	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	NA	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	620% 5580μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	154% 2mg	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	22.5% 90μg	270% 1080μg	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	30% 27mg	721% 649mg	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	49.3% 7.4mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	80% 6.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	84.3% 1.94mg	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	34.3% 240mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25% 930g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots vs Boiled Broccoli:

• Canned Carrots Solids have 7.2 times more Vitamin A than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Vitamin B1, 4.1 times more Vitamin B2, 4.6 times more Vitamin B5, 1.8 times more Vitamin B6, 12 times more Vitamin B9, 24 times more Vitamin C, 2 times more Vitamin E and 14.4 times more Vitamin K than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Carrots Solids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots vs Boiled Broccoli:

• Canned Carrots Solids have 1.7 times more Copper and 2.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Calcium, 2.6 times more Magnesium, 2.8 times more Phosphorus, 1.6 times more Potassium, 4 times more Selenium and 1.7 times more Zinc than Canned Carrots Solids.
• Both Canned Carrots Solids and Boiled and Drained Broccoli have similar amounts of Iron, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids have 1.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Energy, 10.8 times more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Fiber and 3.7 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.