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Comparing Nutrients in 300 calories BroccoliVS Carrots

Weight per 300 calories

Broccoli
882g
Carrots
732g

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

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

Broccolivs 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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3.37%3.26g
Fat
1.8%1.76g
3.26 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g
Saturated Fat
0.73%0.23g
1 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g
Omega 3
0.91%0.015g
0.56 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
4.3%0.73g
0.43 gvs0.73 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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45%58.6g
Carbohydrate
54%70g
58.6 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
20.7%15g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
Fructose
5.55%4.02g
≤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]
6 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
%4.3g
4.32 gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
%26.3g
0.88 gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g
Fiber
54%20.5g
23 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.4%25g
Protein
12%6.8g
25 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Carrots
30.4%274μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
274 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
40.2%0.48mg
Thiamine
0.63 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
32.6%0.42mg
Riboflavin
1.03 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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101%5.06mg
Vitamin B5
40%2mg
Pantothenic acid
5.06 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg
Vitamin B6
77.7%1mg
Pyridoxine
1.54 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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139%556μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
556 μgvs139 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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875%787mg
Vitamin C
48%43mg
Ascorbic acid
787 mgvs43 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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46%6.9mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
6.9 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
896 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Carrots
41.5%415mg
Calcium
24%241mg
415 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
36.6%0.33mg
0.43 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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80.5%6.44mg
Iron
27.4%2.2mg
6.44 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
21%88mg
185 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg
Manganese
45.5%1.05mg
1.85 mgvs1.05 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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83%582mg
Phosphorus
36.6%256mg
582 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
82%2788mg
Potassium
69%2341mg
2788 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
1.33%0.73μg
22 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
33.7%505mg
291 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg
Zinc
16%1.76mg
3.6 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g
Water
17.5%646g
788 gvs646 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 Broccoli vs Carrots:
Comparing minerals per 300 calories for Broccoli vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliCarrotsVS Boiled BroccoliBroccoliVS Boiled CarrotsCarrotsVS Boiled Carrots
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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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