Comparing Nutrients in 500 calories Boiled Broccoli VS Baby Carrots

Weight per 500 calories

• Boiled Broccoli: 1429g
• Baby Carrots: 1429g

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

Which food has more nutrients per 500 calories - Boiled Broccoli or Baby Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baby Carrots	7%	3%	90%

Macro Nutrients

	Boiled Broccoli	Baby Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.14% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.8% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	91% 118g	130g per day for Men 19-50 years
Sugars	27.4% 20g	94% 68g	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	14.6% 10.6g	19.7% 14.3g	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	% 7g	% 15g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 39g	g per day for Men 19-50 years
Fiber	124% 47g	109% 41.4g	38g per day for Men 19-50 years
Protein	60.7% 34g	16.3% 9.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baby Carrots	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1095% 9857μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	386% 1543μg	96% 386μg	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	1030% 927mg	41.3% 37mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baby Carrots	Recommended Dietary Allowance
Calcium	57% 571mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	94% 2.16mg	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	137% 957mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	100% 3386mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	74.3% 1114mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	35% 1291g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Baby Carrots:

• Boiled and Drained Broccoli has 2.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 4 times more Vitamin B9, 25 times more Vitamin C and 15 times more Vitamin K than Raw Baby Carrots.
• While Raw Baby Carrots contain 9 times more Vitamin A than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Baby Carrots have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Baby Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Baby Carrots:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.2 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Raw Baby Carrots.
• While Raw Baby Carrots contain 1.6 times more Copper, 1.3 times more Iron and 1.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Baby Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 3.2 times more Fat, 14.9 times more Omega 3 and 3.7 times more Protein than Raw Baby Carrots.
• While Raw Baby Carrots contain 3.4 times more Sugars and 1.4 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Baby Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Broccoli as well as Raw Baby Carrots have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.