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Compare Nutrients in 100 grams BroccoliVS Garlic

Macros Ratio

ProteinsFatsCarbs

Broccoli
27%
8%
65%
Garlic
16%
3%
81%

Vitamins

100 g ▼RDA 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
5.83%
16.7%
0.07 mg0.2 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.23%
8.46%
0.12 mg0.11 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
4.38%
0.64 mg0.7 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
95%
0.18 mg1.24 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%
89 mg31 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
85%
1.4%
102 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

100 g ▼RDA 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
5.56%
33%
0.05 mg0.3 mgRecommended Dietary Allowance is 0.9mg 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%
72.6%
0.21 mg1.67 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
9.3%
11.8%
316 mg401 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
4.55%
25%
2.5 μg14 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, 60 times more Vitamin K and 21 times more Folate than Raw Garlic. While Raw Garlic contains 2.9 times more Thiamine and 6.9 times more Vitamin B6 than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.

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 times more Copper, 2.3 times more Iron, 8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 5.6 times more Selenium and 2.8 times more Zinc than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Magnesium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
BroccoliGarlic
Energy
1.17%
5.14%
34 kcal149 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
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 gRecommended Dietary Allowance is 130g 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
0.34%
0.28%
0.11 g0.09 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.75%
1.25%
0.06 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
1.35%
0.05 g0.23 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
1.6%
89 g58.6 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 times more Omega 3 and 1.5 times more Water than Raw Garlic. While Raw Garlic contains 4.4 times more Energy, 2.3 times more Protein, 5 times more Carbohydrate and 4.6 times more Omega 6 than Raw Broccoli. Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Fat in 100 g.