Comparing Nutrients in 500 calories Broccoli VS Boiled Carrots

Weight per 500 calories

• Broccoli: 1471g
• Boiled Carrots: 1429g

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

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Broccoli	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	90% 117g	130g per day for Men 19-50 years
Sugars	34.5% 25g	68% 49.3g	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	13.8% 10g	7.1% 5.14g	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	% 7.2g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 38.6g	g per day for Men 19-50 years
Fiber	101% 38.2g	113% 43g	38g per day for Men 19-50 years
Protein	74% 41.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	168% 2.2mg	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	232% 926μg	50% 200μg	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	1458% 1312mg	57% 51.4mg	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	76.5% 11.5mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Carrots	Recommended Dietary Allowance
Calcium	69% 691mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	134% 10.7mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	96% 2.2mg	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	139% 971mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.7 times more Vitamin B2, 2.5 times more Vitamin B5, 4.6 times more Vitamin B9, 25.5 times more Vitamin C and 7.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 26.7 times more Vitamin A and 1.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Carrots:

• Raw Broccoli has 1.6 times more Calcium, 3 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 3.7 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Carrots have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.1 times more Fat, 3.9 times more Saturated Fat, 64.9 times more Omega 3, 1.9 times more Fructose and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Omega 6 and 2 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.