Comparing Nutrients in 1 kilogram GarlicVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

Cooked Chopped Frozen Broccoli

36%

61%

1 kg ▼

Macro Nutrients

Garlicvs Cooked Chopped Frozen Broccoli

51.4%1490kcal

Energy

9.66%280kcal

1490 kcalvs280 kcal

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

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5.15%5g

Fat

1.24%1.2g

5 gvs1.2 g

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

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2.8%0.89g

Saturated Fat

0.56%0.18g

0.89 gvs0.18 g

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

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12.5%0.2g

Omega 3

26.3%0.42g

0.2 gvs0.42 g

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

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13.5%2.3g

Omega 6

0.76%0.13g

2.3 gvs0.13 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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254%331g

Carbohydrate

41%53.5g

331 gvs53.5 g

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

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13.8%10g

Sugars

20.3%14.7g

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

10 gvs14.7 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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55.3%21g

Fiber

79%30g

21 gvs30 g

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

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114%63.6g

Protein

55.4%31g

63.6 gvs31 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

56.7%510μg

RAE, retinol activity equivalents

0 μgvs510 μg

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

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167%2mg

Vitamin B1

46%0.55mg

Thiamine

2 mgvs0.55 mg

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

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84.6%1.1mg

Vitamin B2

62.3%0.81mg

Riboflavin

1.1 mgvs0.81 mg

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

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43.8%7mg

Vitamin B3

28.6%4.6mg

Niacin, nicotinic acid, niacinamide

7 mgvs4.6 mg

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

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119%5.96mg

Vitamin B5

55%2.74mg

Pantothenic acid

5.96 mgvs2.74 mg

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

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950%12.4mg

Vitamin B6

100%1.3mg

Pyridoxine

12.4 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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7.5%30μg

Vitamin B9

140%560μg

Folates and Folic Acid

30 μgvs560 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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347%312mg

Vitamin C

446%401mg

Ascorbic acid

312 mgvs401 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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5.33%0.8mg

Vitamin E

88%13mg

Tocopherols and Tocotrienols

0.8 mgvs13 mg

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

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14%17μg

Vitamin K

734%881μg

Phytomenadione or phylloquinone

17 μgvs881 μg

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

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Minerals

Garlicvs Cooked Chopped Frozen Broccoli

181%1810mg

Calcium

33%330mg

1810 mgvs330 mg

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

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332%3mg

Copper

37.8%0.34mg

3 mgvs0.34 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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213%17mg

Iron

76.3%6.1mg

17 mgvs6.1 mg

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

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59.5%250mg

Magnesium

31%130mg

250 mgvs130 mg

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

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727%16.7mg

Manganese

97%2.23mg

16.7 mgvs2.23 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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219%1530mg

Phosphorus

70%490mg

1530 mgvs490 mg

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

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118%4010mg

Potassium

41.8%1420mg

4010 mgvs1420 mg

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

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258%142μg

Selenium

12.7%7μg

142 μgvs7 μg

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

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11.3%170mg

Sodium

7.33%110mg

170 mgvs110 mg

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

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105%11.6mg

Zinc

25.5%2.8mg

11.6 mgvs2.8 mg

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

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16%586g

Water

24.5%907g

586 gvs907 g

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

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Lets compare vitamin content per 1 kilogram of Garlic vs Cooked Chopped Frozen Broccoli:

Raw Garlic has 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 9.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Vitamin A, 18.7 times more Vitamin B9, 1.3 times more Vitamin C, 16.5 times more Vitamin E and 51.8 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 1 kg.

Comparing minerals per 1 kilogram for Garlic vs Cooked Chopped Frozen Broccoli:

Raw Garlic has 5.5 times more Calcium, 8.8 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 7.5 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, 20.3 times more Selenium, 1.5 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.5 times more Water than Raw Garlic.

Comparison of macro-nutrients per 1 kilogram:

Raw Garlic has 5.3 times more Energy, 17.6 times more Omega 6, 6.2 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.1 times more Omega 3, 1.5 times more Sugars and 1.4 times more Fiber than Raw Garlic.
Both Raw Garlic as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.

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Comparing Nutrients in 1 kilogram GarlicVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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