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Comparing Nutrients in 100 calories Broccoli LeavesVS Boiled Carrots

Weight per 100 calories

Broccoli Leaves
357g
Boiled Carrots
286g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Broccoli Leaves
34%
9%
57%
Boiled Carrots
8%
4%
88%
100 kcal ▼

Macro Nutrients

Broccoli Leavesvs Boiled Carrots
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.25g
Fat
0.53%0.51g
1.25 gvs0.51 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g
Saturated Fat
0.27%0.086g
0.19 gvs0.086 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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28.8%0.46g
Omega 3
0.18%0.003g
0.46 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.8%0.14g
Omega 6
1.46%0.25g
0.14 gvs0.25 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g
Carbohydrate
18%23.5g
18 gvs23.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.3%5.3g
Sugars
13.6%9.86g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.3 gvs9.86 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.4%1.03g
≤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]
NA gvs1.03 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.14g
NA gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%7.7g
NA gvs7.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.6%8.2g
Fiber
22.6%8.57g
8.2 gvs8.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g
Protein
3.88%2.17g
10.6 gvs2.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccoli Leavesvs Boiled Carrots
NA
Vitamin A
270%2434μg
RAE, retinol activity equivalents
NA μgvs2434 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.3%0.23mg
Vitamin B1
15.7%0.19mg
Thiamine
0.23 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
9.67%0.13mg
Riboflavin
0.43 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg
Vitamin B3
11.5%1.84mg
Niacin, nicotinic acid, niacinamide
2.28 mgvs1.84 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38.2%1.9mg
Vitamin B5
13.3%0.66mg
Pantothenic acid
1.9 mgvs0.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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43.7%0.57mg
Vitamin B6
33.6%0.44mg
Pyridoxine
0.57 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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63.4%254μg
Vitamin B9
10%40μg
Folates and Folic Acid
254 μgvs40 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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370%333mg
Vitamin C
11.4%10.3mg
Ascorbic acid
333 mgvs10.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
19.6%2.94mg
Tocopherols and Tocotrienols
NA mgvs2.94 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
32.6%39μg
Phytomenadione or phylloquinone
NA μgvs39 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccoli Leavesvs Boiled Carrots
17%171mg
Calcium
8.57%85.7mg
171 mgvs85.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg
Copper
5.4%0.049mg
0.16 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
3.4%136μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs136 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.3%3.14mg
Iron
12%0.97mg
3.14 mgvs0.97 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.3%89.3mg
Magnesium
6.8%28.6mg
89.3 mgvs28.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.6%0.82mg
Manganese
19.3%0.44mg
0.82 mgvs0.44 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33.7%236mg
Phosphorus
12.2%85.7mg
236 mgvs85.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1161mg
Potassium
19.7%671mg
1161 mgvs671 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.5%10.7μg
Selenium
3.64%2μg
10.7 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.43%96mg
Sodium
11%166mg
96 mgvs166 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13%1.43mg
Zinc
5.2%0.57mg
1.43 mgvs0.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.75%324g
Water
6.96%258g
324 gvs258 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Broccoli Leaves vs Boiled Carrots:
Comparing minerals per 100 calories for Broccoli Leaves vs Boiled Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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