Comparing Nutrients in 100 calories GarlicVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Garlic

67g

Cooked Chopped Frozen Broccoli

357g

Garlic has 5.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Garlic or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

Cooked Chopped Frozen Broccoli

36%

61%

100 kcal ▼

Macro Nutrients

Garlicvs Cooked Chopped Frozen Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.35%0.34g

Fat

0.44%0.43g

0.34 gvs0.43 g

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

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0.19%0.06g

Saturated Fat

0.2%0.064g

0.06 gvs0.064 g

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

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0.84%0.013g

Omega 3

9.38%0.15g

0.013 gvs0.15 g

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

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0.9%0.15g

Omega 6

0.27%0.046g

0.15 gvs0.046 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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17%22g

Carbohydrate

14.7%19g

22 gvs19 g

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

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0.93%0.67g

Sugars

7.24%5.25g

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

0.67 gvs5.25 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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3.7%1.4g

Fiber

28%10.7g

1.4 gvs10.7 g

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

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7.62%4.27g

Protein

19.8%11g

4.27 gvs11 g

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

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Vitamins

Garlicvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

20.2%182μg

RAE, retinol activity equivalents

0 μgvs182 μg

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

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11%0.13mg

Vitamin B1

16.4%0.2mg

Thiamine

0.13 mgvs0.2 mg

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

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5.68%0.074mg

Vitamin B2

22.3%0.29mg

Riboflavin

0.074 mgvs0.29 mg

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

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2.94%0.47mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.47 mgvs1.64 mg

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

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8%0.4mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

0.4 mgvs0.98 mg

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

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63.8%0.83mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.83 mgvs0.46 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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0.5%2μg

Vitamin B9

50%200μg

Folates and Folic Acid

2 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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23.3%21mg

Vitamin C

159%143mg

Ascorbic acid

21 mgvs143 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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0.36%0.054mg

Vitamin E

31.4%4.7mg

Tocopherols and Tocotrienols

0.054 mgvs4.7 mg

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

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0.95%1.14μg

Vitamin K

262%315μg

Phytomenadione or phylloquinone

1.14 μgvs315 μg

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

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Minerals

Garlicvs Cooked Chopped Frozen Broccoli

12%121mg

Calcium

11.8%118mg

121 mgvs118 mg

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

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22.3%0.2mg

Copper

13.5%0.12mg

0.2 mgvs0.12 mg

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

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Fluoride

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

NA μgvsNA μg

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

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14.3%1.14mg

Iron

27.2%2.18mg

1.14 mgvs2.18 mg

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

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4%16.8mg

Magnesium

11%46.4mg

16.8 mgvs46.4 mg

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

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48.8%1.12mg

Manganese

34.6%0.8mg

1.12 mgvs0.8 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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14.7%103mg

Phosphorus

25%175mg

103 mgvs175 mg

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

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7.9%269mg

Potassium

15%507mg

269 mgvs507 mg

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

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17.3%9.53μg

Selenium

4.55%2.5μg

9.53 μgvs2.5 μg

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

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0.76%11.4mg

Sodium

2.6%39.3mg

11.4 mgvs39.3 mg

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

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7.08%0.78mg

Zinc

9.1%1mg

0.78 mgvs1 mg

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

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1.06%39.3g

Water

8.76%324g

39.3 gvs324 g

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

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Lets compare vitamin content per 100 calories of Garlic vs Cooked Chopped Frozen Broccoli:

Raw Garlic has 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 99.3 times more Vitamin B9, 6.8 times more Vitamin C, 87.8 times more Vitamin E and 275.8 times more Vitamin K than Raw Garlic.
Both Raw Garlic as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Garlic vs Cooked Chopped Frozen Broccoli:

Raw Garlic has 1.7 times more Copper, 1.4 times more Manganese and 3.8 times more Selenium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.9 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, 3.4 times more Sodium, 1.3 times more Zinc and 8.2 times more Water than Raw Garlic.
Both Raw Garlic and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Chopped Frozen Broccoli contains 11.2 times more Omega 3, 7.8 times more Sugars, 7.6 times more Fiber and 2.6 times more Protein than Raw Garlic.
Both Raw Garlic and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Garlic as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

GarlicVS Ginger RootCooked Chopped Frozen BroccoliVS Ginger RootGarlicVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 100 calories GarlicVS Cooked Chopped Frozen Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Garlic or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: