Comparing Nutrients in 500 calories Boiled Carrots VS Broccoli Raab

Weight per 500 calories

• Boiled Carrots: 1429g
• Broccoli Raab: 2273g

Boiled Carrots have 1.6 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Carrots	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	50% 64.8g	130g per day for Men 19-50 years
Sugars	68% 49.3g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 2.5g	g per day for Men 19-50 years
Fiber	113% 43g	161% 61.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Broccoli Raab	Recommended Dietary Allowance
Calcium	43% 429mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	35% 1288g	57% 2103g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 4.1 times more Vitamin A than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 3.9 times more Vitamin B1, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9, 8.9 times more Vitamin C, 2.5 times more Vitamin E and 26 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli Raab contains 5.7 times more Calcium, 3.9 times more Copper, 10 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium, 6.1 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Broccoli Raab have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 1.9 times more Omega 6, 1.8 times more Carbohydrate, 5.7 times more Sugars and 1.3 times more Fructose than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 4.3 times more Fat, 4.4 times more Saturated Fat, 300.7 times more Omega 3, 1.4 times more Fiber and 6.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Broccoli Raab have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Raw Broccoli Raab have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.