Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Boiled Carrots

Weight per 300 calories

Cooked Chinese Broccoli

1364g

Boiled Carrots

857g

Boiled and Drained Carrots have 1.6 times more energy per unit of mass than Cooked Chinese Broccoli, which is low in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Cooked Chinese Broccoli

17%

25%

58%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Cooked Chinese Broccolivs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10%9.8g

Fat

1.6%1.54g

9.8 gvs1.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.7%1.5g

Saturated Fat

0.8%0.26g

1.5 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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220%3.5g

Omega 3

0.54%0.009g

3.5 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g

Omega 6

4.4%0.75g

1.04 gvs0.75 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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40%52g

Carbohydrate

54%70.5g

52 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15.8%11.5g

Sugars

40.8%29.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11.5 gvs29.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.26%3.1g

≤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 gvs3.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.43g

NA gvs3.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%23g

NA gvs23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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89.7%34g

Fiber

67.7%25.7g

34 gvs25.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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27.8%15.5g

Protein

11.6%6.5g

15.5 gvs6.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Chinese Broccolivs Boiled Carrots

124%1118μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

1118 μgvs7303 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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108%1.3mg

Vitamin B1

47%0.57mg

Thiamine

1.3 mgvs0.57 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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153%2mg

Vitamin B2

29%0.38mg

Riboflavin

2 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.2%5.96mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

5.96 mgvs5.53 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43.4%2.17mg

Vitamin B5

39.8%2mg

Pantothenic acid

2.17 mgvs2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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73.4%0.95mg

Vitamin B6

101%1.3mg

Pyridoxine

0.95 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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338%1350μg

Vitamin B9

30%120μg

Folates and Folic Acid

1350 μgvs120 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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427%385mg

Vitamin C

34.3%31mg

Ascorbic acid

385 mgvs31 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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43.6%6.55mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

6.55 mgvs8.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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964%1156μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

1156 μgvs117 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Chinese Broccolivs Boiled Carrots

136%1364mg

Calcium

25.7%257mg

1364 mgvs257 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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92%0.83mg

Copper

16%0.15mg

0.83 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

10%407μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs407 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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95%7.64mg

Iron

36.4%2.9mg

7.64 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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58.4%245mg

Magnesium

20.4%85.7mg

245 mgvs85.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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157%3.6mg

Manganese

57.8%1.33mg

3.6 mgvs1.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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80%559mg

Phosphorus

36.7%257mg

559 mgvs257 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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105%3559mg

Potassium

59.2%2014mg

3559 mgvs2014 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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32.2%17.7μg

Selenium

11%6μg

17.7 μgvs6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.36%95mg

Sodium

33%497mg

95 mgvs497 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48.3%5.3mg

Zinc

15.6%1.7mg

5.3 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34.5%1276g

Water

21%773g

1276 gvs773 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Chinese Broccoli vs Boiled Carrots:

Cooked Chinese Broccoli has 2.3 times more Vitamin B1, 5.3 times more Vitamin B2, 11.3 times more Vitamin B9, 12.5 times more Vitamin C and 9.8 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.5 times more Vitamin A, 1.4 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Boiled and Drained Carrots have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Cooked Chinese Broccoli as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Chinese Broccoli vs Boiled Carrots:

Cooked Chinese Broccoli has 5.3 times more Calcium, 5.7 times more Copper, 2.6 times more Iron, 2.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium, 3.1 times more Zinc and 1.7 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 5.2 times more Sodium than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 300 calories:

Cooked Chinese Broccoli has 6.4 times more Fat, 5.8 times more Saturated Fat, 410.5 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 2.6 times more Sugars than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
Both Cooked Chinese Broccoli as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Chinese BroccoliVS Cooked Napa CabbageBoiled CarrotsVS Cooked Napa CabbageCooked Chinese BroccoliVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Cooked Chinese BroccoliVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Chinese Broccoli or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: