Comparing Nutrients in 1 pound GarlicVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

Frozen Broccoli Spears

33%

59%

1 lb ▼

Macro Nutrients

Garlicvs Frozen Broccoli Spears

23.3%676kcal

Energy

4.54%132kcal

676 kcalvs132 kcal

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

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2.34%2.27g

Fat

1.6%1.54g

2.27 gvs1.54 g

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

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1.26%0.4g

Saturated Fat

0.74%0.24g

0.4 gvs0.24 g

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

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5.67%0.091g

Omega 3

35.4%0.57g

0.091 gvs0.57 g

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

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6.1%1.04g

Omega 6

0.99%0.17g

1.04 gvs0.17 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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115%150g

Carbohydrate

18.7%24.3g

150 gvs24.3 g

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

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6.26%4.54g

Sugars

9.2%6.67g

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

4.54 gvs6.67 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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25%9.53g

Fiber

36%13.6g

9.53 gvs13.6 g

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

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51.5%29g

Protein

24.8%14g

29 gvs14 g

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

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Vitamins

Garlicvs Frozen Broccoli Spears

0%0μg

Vitamin A

28.7%259μg

RAE, retinol activity equivalents

0 μgvs259 μg

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

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75.6%0.91mg

Vitamin B1

27.2%0.33mg

Thiamine

0.91 mgvs0.33 mg

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

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38.4%0.5mg

Vitamin B2

39.8%0.52mg

Riboflavin

0.5 mgvs0.52 mg

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

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20%3.18mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

3.18 mgvs2.1 mg

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

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54%2.7mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.7 mgvs1.1 mg

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

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431%5.6mg

Vitamin B6

61%0.79mg

Pyridoxine

5.6 mgvs0.79 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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3.4%13.6μg

Vitamin B9

107%426μg

Folates and Folic Acid

13.6 μgvs426 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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157%142mg

Vitamin C

344%310mg

Ascorbic acid

142 mgvs310 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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2.4%0.36mg

Vitamin E

41%6.12mg

Tocopherols and Tocotrienols

0.36 mgvs6.12 mg

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

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6.43%7.7μg

Vitamin K

383%460μg

Phytomenadione or phylloquinone

7.7 μgvs460 μg

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

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Minerals

Garlicvs Frozen Broccoli Spears

82%821mg

Calcium

18.6%186mg

821 mgvs186 mg

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

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151%1.36mg

Copper

18%0.16mg

1.36 mgvs0.16 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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96%7.7mg

Iron

41%3.27mg

7.7 mgvs3.27 mg

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

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27%113mg

Magnesium

17.3%72.6mg

113 mgvs72.6 mg

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

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330%7.6mg

Manganese

50.5%1.16mg

7.6 mgvs1.16 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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99%694mg

Phosphorus

38.2%268mg

694 mgvs268 mg

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

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53.5%1819mg

Potassium

33.4%1134mg

1819 mgvs1134 mg

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

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117%64.4μg

Selenium

15.7%8.6μg

64.4 μgvs8.6 μg

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

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5.14%77mg

Sodium

5.14%77mg

77 mgvs77 mg

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

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48%5.26mg

Zinc

14%1.54mg

5.26 mgvs1.54 mg

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

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7.2%266g

Water

11%411g

266 gvs411 g

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

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Lets compare vitamin content per 1 pound of Garlic vs Frozen Broccoli Spears:

Raw Garlic has 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.1 times more Vitamin B6 than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain more Vitamin A, 31.3 times more Vitamin B9, 2.2 times more Vitamin C, 16.9 times more Vitamin E and 59.6 times more Vitamin K than Raw Garlic.
Both Raw Garlic and Frozen Broccoli Spears have similar amounts of Vitamin B2 per 1 lb.
Both Raw Garlic as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Garlic vs Frozen Broccoli Spears:

Raw Garlic has 4.4 times more Calcium, 8.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 7.5 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 1.5 times more Water than Raw Garlic.
Both Raw Garlic and Frozen Broccoli Spears have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Garlic has 5.1 times more Energy, 6.2 times more Omega 6, 6.2 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
While Frozen Broccoli Spears contain 6.3 times more Omega 3, 1.5 times more Sugars and 1.4 times more Fiber than Raw Garlic.
Both Raw Garlic as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

GarlicVS Ginger RootFrozen Broccoli SpearsVS Ginger RootGarlicVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Boiled Spears Frozen Broccoli

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Comparing Nutrients in 1 pound GarlicVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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