Comparing Nutrients in 300 calories Chinese Broccoli VS Canned Carrots with Salt

Weight per 300 calories

• Chinese Broccoli: 1154g
• Canned Carrots with Salt: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Chinese Broccoli or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.77g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	195% 3.13g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	51% 66.5g	130g per day for Men 19-50 years
Sugars	14% 10g	41% 29.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	47.4% 18g	38g per day for Men 19-50 years
Protein	24.7% 14g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	110% 992μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.7% 0.85mg	103% 1.34mg	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	300% 1200μg	27% 108μg	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	379% 342mg	36% 32.4mg	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	38.5% 5.77mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	857% 1028μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	121% 1212mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	139% 1.25mg	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	85% 6.8mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	235% 5.4mg	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	71% 496mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	93% 3162mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	29% 1068g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chinese Broccoli vs Canned Carrots with Salt:

• Raw Chinese Broccoli has 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 11.1 times more Vitamin B9, 10.5 times more Vitamin C and 8.7 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.7 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Broccoli vs Canned Carrots with Salt:

• Raw Chinese Broccoli has 4 times more Calcium, 2.3 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 3.4 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Copper and 36 times more Sodium than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Drained Canned Carrots with Salt have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Chinese Broccoli has 3.8 times more Fat, 3.1 times more Saturated Fat, 23.7 times more Omega 3, 1.7 times more Fiber and 1.8 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.9 times more Sugars than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Chinese Broccoli as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.