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

Weight per 300 calories

• Boiled Broccoli with Salt: 857g
• Canned Carrots with Salt: 1200g

Boiled Broccoli with Salt has 1.4 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli with Salt	23%	9%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Broccoli with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	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	47.3% 61.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	231% 926μg	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	618% 556mg	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	83% 12.4mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	34.3% 343mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	82% 574mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	150% 2246mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	20.7% 765g	30% 1115g	3700g per day for Men 19-50 years

Boiled Broccoli With Salt VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli with Salt or Canned Carrots with Salt?

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

• 300 calories of Boiled Broccoli with Salt have 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 8.6 times more Vitamin B9, 17.2 times more Vitamin C, 1.4 times more Vitamin E and 10.3 times more Vitamin K than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 10.1 times more Vitamin A and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli with Salt.
• Both Boiled and Drained Broccoli with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Broccoli with Salt have 1.9 times more Magnesium, 2 times more Phosphorus, 2.9 times more Selenium and 1.2 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.4 times more Copper, 1.3 times more Iron, 3.2 times more Manganese, 1.3 times more Sodium and 1.5 times more Water than Boiled and Drained Broccoli with Salt.
• Both Boiled Broccoli with Salt and Canned Carrots with Salt contain similar levels of Calcium and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli with Salt have 7.7 times more Omega 3, 1.6 times more Fiber and 2.7 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.5 times more Sugars than Boiled and Drained Broccoli with Salt.
• Both Boiled Broccoli with Salt and Canned Carrots with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Broccoli with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.