Comparing Nutrients in 7 ounces BroccoliVS Carrots

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Carrots

87%

7 oz ▼

Macro Nutrients

Broccolivs Carrots

2.33%67.5kcal

Energy

2.8%81.4kcal

67.5 kcalvs81.4 kcal

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

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0.76%0.73g

Fat

0.49%0.48g

0.73 gvs0.48 g

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

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0.71%0.23g

Saturated Fat

0.2%0.064g

0.23 gvs0.064 g

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

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7.8%0.13g

Omega 3

0.25%0.004g

0.13 gvs0.004 g

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

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0.57%0.097g

Omega 6

1.17%0.2g

0.097 gvs0.2 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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10%13g

Carbohydrate

14.6%19g

13 gvs19 g

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

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4.65%3.37g

Sugars

13%9.4g

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

3.37 gvs9.4 g

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

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1.86%1.35g

Fructose

1.5%1.1g

≤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]

1.35 gvs1.1 g

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

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%0.97g

Glucose

%1.17g

0.97 gvs1.17 g

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

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%0.2g

Sucrose

%7.12g

0.2 gvs7.12 g

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

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13.6%5.16g

Fiber

14.6%5.56g

5.16 gvs5.56 g

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

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10%5.6g

Protein

3.3%1.85g

5.6 gvs1.85 g

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

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Vitamins

Broccolivs Carrots

6.84%61.5μg

Vitamin A

184%1657μg

RAE, retinol activity equivalents

61.5 μgvs1657 μg

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

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11.7%0.14mg

Vitamin B1

11%0.13mg

Thiamine

0.14 mgvs0.13 mg

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

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18%0.23mg

Vitamin B2

8.85%0.12mg

Riboflavin

0.23 mgvs0.12 mg

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

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7.93%1.27mg

Vitamin B3

12%1.95mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.95 mg

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

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22.7%1.14mg

Vitamin B5

11%0.54mg

Pantothenic acid

1.14 mgvs0.54 mg

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

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26.7%0.35mg

Vitamin B6

21%0.27mg

Pyridoxine

0.35 mgvs0.27 mg

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

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Vitamin B7

14.7%4.4μg

Biotin

NA μgvs4.4 μg

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

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31.3%125μg

Vitamin B9

9.43%37.7μg

Folates and Folic Acid

125 μgvs37.7 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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197%177mg

Vitamin C

13%11.7mg

Ascorbic acid

177 mgvs11.7 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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10.3%1.55mg

Vitamin E

8.73%1.3mg

Tocopherols and Tocotrienols

1.55 mgvs1.3 mg

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

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168%202μg

Vitamin K

22%26μg

Phytomenadione or phylloquinone

202 μgvs26 μg

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

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Minerals

Broccolivs Carrots

9.33%93mg

Calcium

6.55%65.5mg

93 mgvs65.5 mg

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

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11%0.097mg

Copper

9.92%0.089mg

0.097 mgvs0.089 mg

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

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Fluoride

0.16%6.35μg

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

NA μgvs6.35 μg

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

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18%1.45mg

Iron

7.44%0.6mg

1.45 mgvs0.6 mg

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

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9.92%41.7mg

Magnesium

5.67%24mg

41.7 mgvs24 mg

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

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18%0.42mg

Manganese

12.3%0.28mg

0.42 mgvs0.28 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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18.7%131mg

Phosphorus

9.92%69.5mg

131 mgvs69.5 mg

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

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18.4%627mg

Potassium

18.7%635mg

627 mgvs635 mg

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

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9.02%4.96μg

Selenium

0.36%0.2μg

4.96 μgvs0.2 μg

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

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4.37%65.5mg

Sodium

9.13%137mg

65.5 mgvs137 mg

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

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7.4%0.81mg

Zinc

4.33%0.48mg

0.81 mgvs0.48 mg

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

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4.8%177g

Water

4.74%175g

177 gvs175 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Carrots:

Raw Broccoli has 2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 3.3 times more Vitamin B9, 15.1 times more Vitamin C and 7.7 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 26.9 times more Vitamin A and 1.5 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Raw Carrots have similar amounts of Vitamin B1 and Vitamin E per 7 oz.
Both Raw Broccoli as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Carrots:

Raw Broccoli has 1.4 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 25 times more Selenium and 1.7 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.1 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Raw Carrots have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 31.5 times more Omega 3 and 3 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Carbohydrate and 2.8 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Raw Carrots have similar amounts of Energy and Fiber per 7 oz.
Both Raw Broccoli as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliCarrotsVS Boiled BroccoliBroccoliVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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