Comparing Nutrients in 1 pound Broccoli VS Dry Carrot

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Carrot	9%	4%	87%

Macro Nutrients

	Broccoli	Dry Carrot	Recommended Dietary Allowance
Energy	5.3% 154kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	6.97% 6.76g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	278% 361g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	243% 176g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	282% 107g	38g per day for Men 19-50 years
Protein	23% 12.8g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Carrot	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1725% 15526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	202% 2.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	186% 29.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	363% 4.7mg	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	71.4% 286μg	62.4% 249μg	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	450% 405mg	73.6% 66.2mg	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	23.6% 3.54mg	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Carrot	Recommended Dietary Allowance
Calcium	21.3% 213mg	96% 962mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	186% 1.68mg	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	41.4% 3.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	220% 5.06mg	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	42.8% 299mg	224% 1569mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	339% 11521mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11% 405g	0.49% 18g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 6.1 times more Vitamin C than Dehydrated Carrot.
• While Dehydrated Carrot contains 110.4 times more Vitamin A, 7.5 times more Vitamin B1, 3.6 times more Vitamin B2, 10.3 times more Vitamin B3, 2.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dehydrated Carrot have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Raw Broccoli as well as Dehydrated Carrot have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Dry Carrot:

• Raw Broccoli has 22.3 times more Water than Dehydrated Carrot.
• While Dehydrated Carrot contains 4.5 times more Calcium, 7.6 times more Copper, 5.4 times more Iron, 5.6 times more Magnesium, 5.3 times more Manganese, 5.2 times more Phosphorus, 8 times more Potassium, 3.4 times more Selenium, 8.3 times more Sodium and 3.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Dehydrated Carrot contains 10 times more Energy, 4 times more Fat, 1.5 times more Omega 3, 13 times more Omega 6, 12 times more Carbohydrate, 22.8 times more Sugars, 9.1 times more Fiber and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dehydrated Carrot have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.