Comparing Nutrients in 1 pound Canned Carrots VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots	10%	6%	84%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Carrots	Broccoli	Recommended Dietary Allowance
Energy	3.9% 113kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	23% 30g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	18% 6.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots	Broccoli	Recommended Dietary Allowance
Vitamin A	281% 2531μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	61% 0.79mg	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	10.2% 41μg	71.4% 286μg	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	13.6% 12.2mg	450% 405mg	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	22.4% 3.36mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots	Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	24.7% 0.22mg	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	36.3% 2.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	41.4% 0.95mg	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	15.6% 109mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11% 405g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids have 18 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6, 7 times more Vitamin B9, 33 times more Vitamin C and 10.4 times more Vitamin K than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin E per 1 lb.
• Both Canned Carrots Solids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots vs Broccoli:

• Canned Carrots Solids have 2.1 times more Copper, 2.1 times more Manganese and 1.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Calcium, 2.6 times more Magnesium, 2.8 times more Phosphorus, 1.8 times more Potassium, 6.3 times more Selenium and 1.6 times more Zinc than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Broccoli have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Carrots Solids have 1.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Energy, 5.7 times more Omega 3, 1.7 times more Fiber and 4.4 times more Protein than Canned Carrots Solids.
• Both Canned Carrots Solids and Raw Broccoli have similar amounts of Carbohydrate per 1 lb.
• Both Canned Carrots Solids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.