Comparing Nutrients in 300 calories Chinese BroccoliVS Boiled Carrots

Weight per 300 calories

Chinese Broccoli

1154g

Boiled Carrots

857g

Boiled and Drained Carrots have 1.3 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

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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9.04%8.77g

Fat

1.6%1.54g

8.77 gvs1.54 g

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

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4.2%1.34g

Saturated Fat

0.8%0.26g

1.34 gvs0.26 g

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

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195%3.13g

Omega 3

0.54%0.009g

3.13 gvs0.009 g

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

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5.43%0.92g

Omega 6

4.4%0.75g

0.92 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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41.4%54g

Carbohydrate

54%70.5g

54 gvs70.5 g

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

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14%10g

Sugars

40.8%29.6g

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

10 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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79%30g

Fiber

67.7%25.7g

30 gvs25.7 g

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

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24.7%14g

Protein

11.6%6.5g

14 gvs6.5 g

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

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Vitamins

Chinese Broccolivs Boiled Carrots

110%992μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

992 μgvs7303 μg

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

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96%1.15mg

Vitamin B1

47%0.57mg

Thiamine

1.15 mgvs0.57 mg

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

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136%1.77mg

Vitamin B2

29%0.38mg

Riboflavin

1.77 mgvs0.38 mg

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

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33%5.3mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs5.53 mg

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

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Vitamin B5

39.8%2mg

Pantothenic acid

NA mgvs2 mg

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

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65.7%0.85mg

Vitamin B6

101%1.3mg

Pyridoxine

0.85 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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300%1200μg

Vitamin B9

30%120μg

Folates and Folic Acid

1200 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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379%342mg

Vitamin C

34.3%31mg

Ascorbic acid

342 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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38.5%5.77mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

5.77 mgvs8.83 mg

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

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857%1028μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

1028 μgvs117 μg

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

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Minerals

Chinese Broccolivs Boiled Carrots

121%1212mg

Calcium

25.7%257mg

1212 mgvs257 mg

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

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82%0.74mg

Copper

16%0.15mg

0.74 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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85%6.8mg

Iron

36.4%2.9mg

6.8 mgvs2.9 mg

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

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52%219mg

Magnesium

20.4%85.7mg

219 mgvs85.7 mg

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

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Manganese

57.8%1.33mg

NA 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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71%496mg

Phosphorus

36.7%257mg

496 mgvs257 mg

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

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93%3162mg

Potassium

59.2%2014mg

3162 mgvs2014 mg

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

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29.4%16μg

Selenium

11%6μg

16 μgvs6 μg

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

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5.4%80.8mg

Sodium

33%497mg

80.8 mgvs497 mg

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

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43%4.73mg

Zinc

15.6%1.7mg

4.73 mgvs1.7 mg

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

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29%1068g

Water

21%773g

1068 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 Chinese Broccoli vs Boiled Carrots:

Raw Chinese Broccoli has 2 times more Vitamin B1, 4.7 times more Vitamin B2, 10 times more Vitamin B9, 11.1 times more Vitamin C and 8.8 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 7.4 times more Vitamin A, 1.5 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
Both Raw 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 Chinese Broccoli vs Boiled Carrots:

Raw Chinese Broccoli has 4.7 times more Calcium, 5.1 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium, 2.7 times more Selenium, 2.8 times more Zinc and 1.4 times more Water than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 6.2 times more Sodium than Raw Chinese Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 5.7 times more Fat, 5.2 times more Saturated Fat, 364.8 times more Omega 3, 1.2 times more Omega 6 and 2.1 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Carbohydrate and 2.9 times more Sugars than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
Both Raw 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:

Chinese BroccoliVS Fiddlehead FernsBoiled CarrotsVS Fiddlehead FernsChinese BroccoliVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Boiled Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: