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Comparing Nutrients in 300 calories BroccoliVS Garlic

Weight per 300 calories

Broccoli
882g
Garlic
201g

Raw Garlic has 4.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Garlic?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Garlic
16%
3%
81%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.37%3.26g
Fat
1.04%1g
3.26 gvs1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.14%1g
Saturated Fat
0.56%0.18g
1 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.7%0.56g
Omega 3
2.5%0.04g
0.56 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.54%0.43g
Omega 6
2.7%0.46g
0.43 gvs0.46 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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45%58.6g
Carbohydrate
51.2%66.6g
58.6 gvs66.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.7%15g
Sugars
2.78%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.28%6g
Fructose
NA
≤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]
6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.32g
Glucose
NA
4.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.88g
Sucrose
NA
0.88 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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60.4%23g
Fiber
11%4.23g
23 gvs4.23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.4%25g
Protein
23%13g
25 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

30.4%274μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
274 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.2%0.63mg
Vitamin B1
33.6%0.4mg
Thiamine
0.63 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
17%0.22mg
Riboflavin
1.03 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.2%5.64mg
Vitamin B3
8.8%1.4mg
Niacin, nicotinic acid, niacinamide
5.64 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
101%5.06mg
Vitamin B5
24%1.2mg
Pantothenic acid
5.06 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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119%1.54mg
Vitamin B6
191%2.5mg
Pyridoxine
1.54 mgvs2.5 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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139%556μg
Vitamin B9
1.5%6.04μg
Folates and Folic Acid
556 μgvs6.04 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
875%787mg
Vitamin C
69.8%63mg
Ascorbic acid
787 mgvs63 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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46%6.9mg
Vitamin E
1.07%0.16mg
Tocopherols and Tocotrienols
6.9 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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747%896μg
Vitamin K
2.85%3.42μg
Phytomenadione or phylloquinone
896 μgvs3.42 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41.5%415mg
Calcium
36.4%364mg
415 mgvs364 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
67%0.6mg
0.43 mgvs0.6 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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80.5%6.44mg
Iron
42.8%3.42mg
6.44 mgvs3.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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44%185mg
Magnesium
12%50.3mg
185 mgvs50.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.6%1.85mg
Manganese
146%3.37mg
1.85 mgvs3.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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83%582mg
Phosphorus
44%308mg
582 mgvs308 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
82%2788mg
Potassium
23.7%807mg
2788 mgvs807 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg
Selenium
52%28.6μg
22 μgvs28.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
19.4%291mg
Sodium
2.3%34.2mg
291 mgvs34.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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33%3.6mg
Zinc
21.2%2.34mg
3.6 mgvs2.34 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.3%788g
Water
3.2%118g
788 gvs118 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Broccoli vs Garlic:
Comparing minerals per 300 calories for Broccoli vs Garlic:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: