Comparing Nutrients in 500 calories Carrots VS Boiled Broccoli

Weight per 500 calories

• Carrots: 1220g
• 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 - Carrots or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 7g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 1.14g	g per day for Men 19-50 years
Fiber	90% 34g	124% 47g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	40.2% 402mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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% 427mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	29% 1077g	34.5% 1275g	3700g per day for Men 19-50 years

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

• Raw Carrots have 9.3 times more Vitamin A and 1.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin B2, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 6.7 times more Vitamin B9, 12.9 times more Vitamin C, 2.6 times more Vitamin E and 12.5 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw 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 Carrots vs Boiled Broccoli:

• Raw Carrots have 1.4 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 18.7 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Potassium and Water per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 1.7 times more Omega 6 and 2.9 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Fat, 69.7 times more Omega 3, 1.6 times more Fructose, 1.4 times more Fiber and 3 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.