Comparing Nutrients in 1 kilogram Carrots VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Carrots	Broccoli Stalks	Recommended Dietary Allowance
Energy	14% 410kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	40.3% 52.4g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	NA	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Carrots	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	928% 8350μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	1036% 932mg	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	44% 6.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Broccoli Stalks	Recommended Dietary Allowance
Calcium	33% 330mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	100% 2.3mg	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	50% 350mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24% 883g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Carrots have 41.8 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 2.1 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B9 and 15.8 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Broccoli Stalks have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Broccoli Stalks:

• Raw Carrots have 2.6 times more Sodium than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 1.5 times more Calcium, 2.9 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 30 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Broccoli Stalks have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.5 times more Energy and 1.8 times more Carbohydrate than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 64.5 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Broccoli Stalks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.