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Comparing Nutrients in 1 kilogram GarlicVS Broccoli

Macros Ratio

Protein Fat Carbs

Garlic
16%
3%
81%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

51.4%1490kcal
Energy
11.7%340kcal
1490 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g
Fat
3.8%3.7g
5 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.89g
Saturated Fat
3.56%1.14g
0.89 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g
Omega 3
39.4%0.63g
0.2 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g
Omega 6
2.9%0.49g
2.3 gvs0.49 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
51%66.4g
331 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.8%10g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.38%6.8g
≤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 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.3%21g
Fiber
68.4%26g
21 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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114%63.6g
Protein
50.4%28g
63.6 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
0 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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167%2mg
Vitamin B1
59%0.71mg
Thiamine
2 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B2
90%1.17mg
Riboflavin
1.1 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.8%7mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
7 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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119%5.96mg
Vitamin B5
115%5.73mg
Pantothenic acid
5.96 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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950%12.4mg
Vitamin B6
135%1.75mg
Pyridoxine
12.4 mgvs1.75 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
158%630μg
Folates and Folic Acid
30 μgvs630 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
991%892mg
Ascorbic acid
312 mgvs892 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
52%7.8mg
Tocopherols and Tocotrienols
0.8 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%17μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
17 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

181%1810mg
Calcium
47%470mg
1810 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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332%3mg
Copper
54.4%0.49mg
3 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
91%7.3mg
17 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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59.5%250mg
Magnesium
50%210mg
250 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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727%16.7mg
Manganese
91%2.1mg
16.7 mgvs2.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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219%1530mg
Phosphorus
94%660mg
1530 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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118%4010mg
Potassium
93%3160mg
4010 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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258%142μg
Selenium
45.5%25μg
142 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.3%170mg
Sodium
22%330mg
170 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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105%11.6mg
Zinc
37.3%4.1mg
11.6 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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16%586g
Water
24%893g
586 gvs893 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 Broccoli:
Comparing minerals per 1 kilogram for Garlic vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



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