Comparing Nutrients in 300 calories Boiled Carrots VS Boiled Broccoli

Weight per 300 calories

• Boiled Carrots: 857g
• Boiled Broccoli: 857g

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

Which food has more nutrients per 300 calories - Boiled Carrots or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Carrots	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	16.4% 12g	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	4.26% 3.1g	8.75% 6.34g	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	% 3.43g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.69g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	811% 7303μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	132% 1.7mg	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	30% 120μg	231% 926μg	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	34.3% 31mg	618% 556mg	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	59% 8.83mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	25.7% 257mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	0.86% 34.3μg	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	36.4% 2.9mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	72.3% 1.66mg	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	36.7% 257mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	21% 773g	20.7% 765g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 11.1 times more Vitamin A than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Vitamin B2, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.7 times more Vitamin B9, 18 times more Vitamin C, 1.4 times more Vitamin E and 10.3 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Boiled Broccoli:

• Boiled and Drained Carrots have 11.9 times more Fluoride and 1.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium, 3.6 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2.3 times more Selenium and 2.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.7 times more Omega 6 and 2.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Fat, 119 times more Omega 3, 2.1 times more Fructose and 3.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.