Comparing Nutrients in 100 calories Carrots VS Broccoli

Weight per 100 calories

• Carrots: 244g
• Broccoli: 294g

Carrots have 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Carrots or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Broccoli	27%	8%	65%

Macro Nutrients

	Carrots	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	15% 19.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	6.9% 5g	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	1.85% 1.34g	2.76% 2g	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	% 1.44g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 8.76g	% 0.29g	g per day for Men 19-50 years
Fiber	18% 6.83g	20% 7.65g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Broccoli	Recommended Dietary Allowance
Vitamin A	226% 2037μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	39.6% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	46.3% 185μg	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	16% 14.4mg	292% 262mg	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	10.7% 1.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Broccoli	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	27% 0.62mg	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	12% 85.4mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.82% 215g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Broccoli:

• Raw Carrots have 22.3 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4 times more Vitamin B9, 18.2 times more Vitamin C, 1.4 times more Vitamin E and 9.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Broccoli:

• Raw Carrots have 1.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 1.3 times more Copper, 2.9 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus, 30.1 times more Selenium and 2.1 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Broccoli have similar amounts of Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 1.7 times more Omega 6 and 2.3 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Fat, 4.3 times more Saturated Fat, 38 times more Omega 3, 1.5 times more Fructose and 3.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Broccoli have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Raw Carrots as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.