Comparing Nutrients in 500 calories Boiled Carrots VS Boiled Broccoli

Weight per 500 calories

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

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79% 103g	130g per day for Men 19-50 years
Sugars	68% 49.3g	27.4% 20g	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	7.1% 5.14g	14.6% 10.6g	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	% 5.7g	% 7g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 1.14g	g per day for Men 19-50 years
Fiber	113% 43g	124% 47g	38g per day for Men 19-50 years
Protein	19.4% 11g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	220% 2.86mg	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	50% 200μg	386% 1543μg	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	57% 51.4mg	1030% 927mg	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	98% 14.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	43% 429mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	1.43% 57μg	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	60.7% 4.86mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	120% 2.77mg	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	61.2% 429mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	35% 1288g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Boiled and Drained Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.