Comparing Nutrients in 1 pound Cooked Chinese Broccoli VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Chinese Broccoli	Carrots	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	29.7% 21.5g	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	NA	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	30% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Carrots	Recommended Dietary Allowance
Vitamin A	41.3% 372μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 449μg	21.5% 86μg	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	142% 128mg	29.7% 26.8mg	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	14.5% 2.18mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Carrots	Recommended Dietary Allowance
Calcium	45.4% 454mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	31.8% 2.54mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	28.2% 0.65mg	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	26.6% 186mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chinese Broccoli vs Carrots:

• Cooked Chinese Broccoli has 1.4 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B9, 4.8 times more Vitamin C and 6.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 10.2 times more Vitamin A, 2.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin E than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chinese Broccoli vs Carrots:

• Cooked Chinese Broccoli has 3 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 13 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Carrots have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Chinese Broccoli has 129 times more Omega 3 and 1.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy, 2.5 times more Carbohydrate and 5.6 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Carrots have similar amounts of Fiber per 1 lb.
• Both Cooked Chinese Broccoli as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.