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Compare Nutrients in 100 grams BroccoliVS Garlic

Macros Ratio

ProteinsFatsCarbs

Broccoli
33%
10%
57%
Garlic
17%
3%
80%

Vitamins

100gRDA for Men 19-30 years
BroccoliGarlic
Vitamin A
3.44%
0%
31 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.9%
16.7%
0.071 mg0.2 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9%
8.46%
0.117 mg0.11 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
4.38%
0.639 mg0.7 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13%
95%
0.175 mg1.235 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
99%
34.7%
89.2 mg31.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.2%
0.53%
0.78 mg0.08 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
84.7%
1.4%
101.6 μg1.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15.8%
0.75%
63 μg3 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
BroccoliGarlic
Calcium
4.7%
18%
47 mg181 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5.44%
33%
0.049 mg0.299 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
9.13%
21%
0.73 mg1.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
6.25%
21 mg25 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.13%
72.7%
0.21 mg1.672 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
9.43%
22%
66 mg153 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.72%
8.53%
316 mg401 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
4.55%
26%
2.5 μg14.2 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.2%
1.13%
33 mg17 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.73%
10.5%
0.41 mg1.16 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Broccoli vs Garlic:
Raw Broccoli has 2.9 times more Vitamin C, 9.8 times more Vitamin E, 59.8 times more Vitamin K and 21 times more Folate than Raw Garlic. While Raw Garlic contains 2.8 times more Thiamine and 7.1 times more Vitamin B6 than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Vitamin B2 and Vitamin B3 per 100g.

Comparing minerals per 100 grams for Broccoli vs Garlic:
Raw Broccoli has 1.9 times more Sodium than Raw Garlic. While Raw Garlic contains 3.9 times more Calcium, 6.1 times more Copper, 2.3 times more Iron, 8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium and 2.8 times more Zinc than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Magnesium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
BroccoliGarlic
Fat
0.38%
0.52%
0.37 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.04%
11%
2.82 g6.36 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5.1%
25%
6.64 g33.06 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
1.17%
5.14%
34 kcal149 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.34%
1.38%
1.7 g1 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.84%
5.53%
2.6 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.36%
0.28%
0.114 g0.089 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
1.25%
0.063 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
1.35%
0.049 g0.229 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
1.6%
89.3 g58.58 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broccoli has 1.7 times more Sugars, 1.2 times more Fiber, 3.2 times more Omega 3 and 1.5 times more Water than Raw Garlic. While Raw Garlic contains 2.3 times more Protein, 5 times more Carbohydrate, 4.4 times more Energy and 4.7 times more Omega 6 than Raw Broccoli. Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Fat in 100g.