Comparing Nutrients in 5 ounces Carrots VS 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	2% 58kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	7.83% 10g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	2.7% 1.97g	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	1.08% 0.78g	1.45% 1.05g	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	% 0.84g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.11g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	132% 1184μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	38.3% 153μg	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	9.3% 8.36mg	102% 92mg	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	6.24% 0.94mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	0.14% 5.67μg	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	5.3% 0.43mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	12% 0.27mg	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	7.1% 49.6mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Boiled Broccoli:

• Raw Carrots have 10.8 times more Vitamin A and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9, 11 times more Vitamin C, 2.2 times more Vitamin E and 10.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Broccoli:

• Raw Carrots have 1.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 16 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Calcium, Potassium and Water per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.3 times more Carbohydrate and 3.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 59.5 times more Omega 3, 1.3 times more Fructose and 2.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Broccoli have similar amounts of Energy and Fiber per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.