Comparing Nutrients in 7 ounces Carrots VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Carrots	Broccoli Leaves	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	7.72% 10g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.05% 2.94g	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	1.5% 1.1g	NA	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	35.2% 141μg	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	13% 11.7mg	206% 185mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Broccoli Leaves	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	19.8% 0.45mg	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	9.92% 69.5mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Broccoli Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carrots vs Broccoli Leaves:

• 7 ounces of Carrots have 1.5 times more Vitamin B3 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 2.1 times more Vitamin B2, 2 times more Vitamin B5, 3.7 times more Vitamin B9 and 15.8 times more Vitamin C than Raw Carrots.
• Both Carrots and Broccoli Leaves provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• Both Raw Carrots as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Carrots vs Broccoli Leaves:

• 7 ounces of Carrots have 2.6 times more Sodium than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.5 times more Calcium, 2.9 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 30 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• Both Carrots and Broccoli Leaves contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carrots have 1.9 times more Carbohydrate, 3.2 times more Sugars and 1.2 times more Fiber than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 64.5 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• 7 ounces of Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Carrots as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Carrots VS Broccoli Leaves

What are the health benefits of Carrots compared to Broccoli Leaves?

Both carrots and broccoli leaves are nutrient-dense foods that offer various health benefits. Carrots are rich in beta-carotene, which is converted to vitamin A in the body and supports eye health, immune function, and skin health. They also provide fiber, antioxidants, and vitamins C and K. Broccoli leaves are a good source of vitamins A, C, and K, as well as calcium and iron. They also contain phytonutrients that have anti-inflammatory and antioxidant properties. Including a variety of colorful fruits and vegetables in your diet, such as carrots and broccoli leaves, can help support overall health and well-being.

Can I lose weight easier by eating more Carrots or Broccoli Leaves?

Both carrots and broccoli leaves are low in calories and high in fiber, making them great choices for weight loss. However, broccoli leaves are even lower in calories and higher in fiber compared to carrots, making them a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including both carrots and broccoli leaves, can help support weight loss by providing essential nutrients and promoting feelings of fullness.

Should I eat more Carrots or more Broccoli Leaves to gain more muscles while training consistently?

Both carrots and broccoli leaves are nutritious options to support muscle growth while training consistently. Carrots are rich in beta-carotene, which can help reduce inflammation and support recovery after workouts. Broccoli leaves are high in vitamins C, K, and A, as well as calcium and iron, all of which are important for muscle function and growth. To maximize muscle gain, it's best to include a variety of nutrient-dense foods in your diet, including a mix of colorful vegetables like carrots and leafy greens like broccoli leaves.

What is the environmental impact of producing Carrots compared to Broccoli Leaves?

Both carrots and broccoli leaves have a relatively low environmental impact compared to animal-based foods. However, broccoli leaves may have a slightly lower impact as they can be grown as a byproduct of broccoli production, reducing waste. Carrots also have a lower impact compared to many animal-based foods due to their efficient use of resources like water and land. Overall, both carrots and broccoli leaves are sustainable choices for a plant-based diet.