Comparing Nutrients in 500 calories Broccoli RaabVS Boiled Carrots

Weight per 500 calories

Broccoli Raab

2273g

Boiled Carrots

1429g

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

Which food has more nutrients per 500 calories - Broccoli Raab or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Broccoli Raab

45%

15%

40%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Broccoli Raabvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11.5%11g

Fat

2.65%2.57g

11 gvs2.57 g

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

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5.9%1.9g

Saturated Fat

1.34%0.43g

1.9 gvs0.43 g

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

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268%4.3g

Omega 3

0.89%0.014g

4.3 gvs0.014 g

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

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3.88%0.66g

Omega 6

7.3%1.24g

0.66 gvs1.24 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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50%64.8g

Carbohydrate

90%117g

64.8 gvs117 g

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

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12%8.64g

Sugars

68%49.3g

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

8.64 gvs49.3 g

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

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5.33%3.86g

Fructose

7.1%5.14g

≤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]

3.86 gvs5.14 g

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

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%2.27g

Glucose

%5.7g

2.27 gvs5.7 g

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

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%2.5g

Sucrose

%38.6g

2.5 gvs38.6 g

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

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161%61.4g

Fiber

113%43g

61.4 gvs43 g

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

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129%72g

Protein

19.4%11g

72 gvs11 g

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

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Vitamins

Broccoli Raabvs Boiled Carrots

331%2977μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

2977 μgvs12171 μg

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

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307%3.7mg

Vitamin B1

78.6%0.94mg

Thiamine

3.7 mgvs0.94 mg

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

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226%2.93mg

Vitamin B2

48.4%0.63mg

Riboflavin

2.93 mgvs0.63 mg

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

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173%27.8mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

27.8 mgvs9.2 mg

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

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146%7.3mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

7.3 mgvs3.3 mg

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

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299%3.9mg

Vitamin B6

168%2.2mg

Pyridoxine

3.9 mgvs2.2 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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472%1886μg

Vitamin B9

50%200μg

Folates and Folic Acid

1886 μgvs200 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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510%459mg

Vitamin C

57%51.4mg

Ascorbic acid

459 mgvs51.4 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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245%37mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

37 mgvs14.7 mg

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

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4242%5091μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

5091 μgvs196 μg

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

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Minerals

Broccoli Raabvs Boiled Carrots

245%2455mg

Calcium

43%429mg

2455 mgvs429 mg

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

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106%0.95mg

Copper

27%0.24mg

0.95 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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608%48.6mg

Iron

60.7%4.86mg

48.6 mgvs4.86 mg

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

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119%500mg

Magnesium

34%143mg

500 mgvs143 mg

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

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390%8.98mg

Manganese

96%2.2mg

8.98 mgvs2.2 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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237%1659mg

Phosphorus

61.2%429mg

1659 mgvs429 mg

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

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131%4455mg

Potassium

99%3357mg

4455 mgvs3357 mg

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

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41.3%22.7μg

Selenium

18%10μg

22.7 μgvs10 μg

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

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50%750mg

Sodium

55.2%829mg

750 mgvs829 mg

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

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159%17.5mg

Zinc

26%2.86mg

17.5 mgvs2.86 mg

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

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57%2103g

Water

35%1288g

2103 gvs1288 g

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

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Lets compare vitamin content per 500 calories of Broccoli Raab vs Boiled Carrots:

Raw Broccoli Raab has 3.9 times more Vitamin B1, 4.7 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 9.4 times more Vitamin B9, 8.9 times more Vitamin C, 2.5 times more Vitamin E and 26 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4.1 times more Vitamin A than Raw Broccoli Raab.
Both Raw Broccoli Raab as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli Raab vs Boiled Carrots:

Raw Broccoli Raab has 5.7 times more Calcium, 3.9 times more Copper, 10 times more Iron, 3.5 times more Magnesium, 4.1 times more Manganese, 3.9 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium, 6.1 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
Both Raw Broccoli Raab and Boiled and Drained Carrots have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Broccoli Raab has 4.3 times more Fat, 4.4 times more Saturated Fat, 300.7 times more Omega 3, 1.4 times more Fiber and 6.6 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.9 times more Omega 6, 1.8 times more Carbohydrate, 5.7 times more Sugars and 1.3 times more Fructose than Raw Broccoli Raab.
Both Raw Broccoli Raab and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Raw Broccoli Raab as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Broccoli RaabVS Cooked Broccoli RaabBoiled CarrotsVS Cooked Broccoli RaabBroccoli RaabVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Broccoli RaabVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli Raab or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: