Comparing Nutrients in 1 pound Broccoli VS Baby Carrots

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Broccoli	Baby Carrots	Recommended Dietary Allowance
Energy	5.3% 154kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	28.8% 37.4g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	29.8% 21.6g	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	6.26% 4.54g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 12.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 12.8g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Baby Carrots	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	348% 3130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	36.4% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	36.3% 11μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	30.6% 122μg	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	13% 11.8mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Baby Carrots	Recommended Dietary Allowance
Calcium	21.3% 213mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	50.4% 0.45mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	29.8% 0.68mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9, 34.3 times more Vitamin C and 10.8 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 22.3 times more Vitamin A than Raw Broccoli.
• Both Raw Broccoli and Raw Baby Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Broccoli as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Baby Carrots:

• Raw Broccoli has 1.5 times more Calcium, 2.1 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 2.4 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 2 times more Copper and 2.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Raw Baby Carrots have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 7.9 times more Omega 3 and 4.4 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 2.8 times more Sugars and 1.5 times more Fructose than Raw Broccoli.
• Both Raw Broccoli and Raw Baby Carrots have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Raw Broccoli as well as Raw Baby Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.