Comparing Nutrients in 7 ounces BroccoliVS Garlic Powder

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Garlic Powder

18%

80%

7 oz ▼

Macro Nutrients

Broccolivs Garlic Powder

2.33%67.5kcal

Energy

22.7%657kcal

67.5 kcalvs657 kcal

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

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0.76%0.73g

Fat

1.5%1.45g

0.73 gvs1.45 g

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

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0.71%0.23g

Saturated Fat

1.54%0.49g

0.23 gvs0.49 g

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

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7.8%0.13g

Omega 3

1.5%0.024g

0.13 gvs0.024 g

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

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0.57%0.097g

Omega 6

1.67%0.28g

0.097 gvs0.28 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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10%13g

Carbohydrate

111%144g

13 gvs144 g

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

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4.65%3.37g

Sugars

6.65%4.82g

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

3.37 gvs4.82 g

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

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1.86%1.35g

Fructose

0.85%0.62g

≤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]

1.35 gvs0.62 g

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

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%0.97g

Glucose

%0.14g

0.97 gvs0.14 g

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

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%0.2g

Sucrose

%4.07g

0.2 gvs4.07 g

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

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13.6%5.16g

Fiber

47%18g

5.16 gvs18 g

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

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10%5.6g

Protein

58.6%33g

5.6 gvs33 g

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

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Vitamins

Broccolivs Garlic Powder

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

72%0.86mg

Thiamine

0.14 mgvs0.86 mg

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

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18%0.23mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.23 mgvs0.28 mg

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

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7.93%1.27mg

Vitamin B3

9.87%1.58mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs1.58 mg

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

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22.7%1.14mg

Vitamin B5

29.5%1.47mg

Pantothenic acid

1.14 mgvs1.47 mg

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

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26.7%0.35mg

Vitamin B6

252%3.3mg

Pyridoxine

0.35 mgvs3.3 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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31.3%125μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

125 μgvs93 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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197%177mg

Vitamin C

2.65%2.4mg

Ascorbic acid

177 mgvs2.4 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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10.3%1.55mg

Vitamin E

8.86%1.33mg

Tocopherols and Tocotrienols

1.55 mgvs1.33 mg

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

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168%202μg

Vitamin K

0.66%0.79μg

Phytomenadione or phylloquinone

202 μgvs0.79 μg

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

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Minerals

Broccolivs Garlic Powder

9.33%93mg

Calcium

15.7%157mg

93 mgvs157 mg

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

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11%0.097mg

Copper

118%1.06mg

0.097 mgvs1.06 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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18%1.45mg

Iron

140%11.2mg

1.45 mgvs11.2 mg

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

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9.92%41.7mg

Magnesium

36.4%153mg

41.7 mgvs153 mg

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

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18%0.42mg

Manganese

84.5%1.94mg

0.42 mgvs1.94 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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18.7%131mg

Phosphorus

117%822mg

131 mgvs822 mg

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

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18.4%627mg

Potassium

69.6%2367mg

627 mgvs2367 mg

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

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9.02%4.96μg

Selenium

86.2%47.4μg

4.96 μgvs47.4 μg

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

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4.37%65.5mg

Sodium

7.94%119mg

65.5 mgvs119 mg

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

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7.4%0.81mg

Zinc

54%5.93mg

0.81 mgvs5.93 mg

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

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4.8%177g

Water

0.35%12.8g

177 gvs12.8 g

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

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Lets compare vitamin content per 7 ounces of Broccoli vs Garlic Powder:

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, 74.3 times more Vitamin C and 254 times more Vitamin K than Garlic Powder Spices.
While Garlic Powder Spices contain 6.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 9.5 times more Vitamin B6 than Raw Broccoli.
Both Raw Broccoli and Garlic Powder Spices have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 7 oz.
Both Raw Broccoli as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Garlic Powder:

Raw Broccoli has 13.8 times more Water than Garlic Powder Spices.
While Garlic Powder Spices contain 1.7 times more Calcium, 10.9 times more Copper, 7.7 times more Iron, 3.7 times more Magnesium, 4.7 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium, 9.6 times more Selenium, 1.8 times more Sodium and 7.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has 5.3 times more Omega 3 than Garlic Powder Spices.
While Garlic Powder Spices contain 9.7 times more Energy, 11 times more Carbohydrate, 1.4 times more Sugars, 3.5 times more Fiber and 5.9 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Garlic Powder Spices have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliGarlic PowderVS Boiled BroccoliBroccoliVS Ground GingerGarlic PowderVS Ground Ginger

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Garlic Powder

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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