Comparing Nutrients in 100 grams GarlicVS Frozen Broccoli Spears

Macros Ratio

Protein Fat Carbs

Garlic

16%

81%

Frozen Broccoli Spears

33%

59%

100 g ▼

Macro Nutrients

Garlicvs Frozen Broccoli Spears

5.14%149kcal

Energy

1%29kcal

149 kcalvs29 kcal

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

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0.52%0.5g

Fat

0.35%0.34g

0.5 gvs0.34 g

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

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0.28%0.089g

Saturated Fat

0.16%0.052g

0.089 gvs0.052 g

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

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1.25%0.02g

Omega 3

7.8%0.13g

0.02 gvs0.13 g

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

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1.35%0.23g

Omega 6

0.22%0.037g

0.23 gvs0.037 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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25.4%33g

Carbohydrate

4.1%5.35g

33 gvs5.35 g

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

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1.38%1g

Sugars

2.03%1.47g

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

1 gvs1.47 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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5.53%2.1g

Fiber

7.9%3g

2.1 gvs3 g

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

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11.4%6.36g

Protein

5.46%3.06g

6.36 gvs3.06 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

6.33%57μg

RAE, retinol activity equivalents

0 μgvs57 μg

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

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16.7%0.2mg

Vitamin B1

6%0.072mg

Thiamine

0.2 mgvs0.072 mg

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

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8.46%0.11mg

Vitamin B2

8.77%0.11mg

Riboflavin

0.11 mgvs0.11 mg

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

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4.38%0.7mg

Vitamin B3

2.9%0.46mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs0.46 mg

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

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12%0.6mg

Vitamin B5

4.84%0.24mg

Pantothenic acid

0.6 mgvs0.24 mg

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

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95%1.24mg

Vitamin B6

13.5%0.18mg

Pyridoxine

1.24 mgvs0.18 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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0.75%3μg

Vitamin B9

23.5%94μg

Folates and Folic Acid

3 μgvs94 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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34.7%31mg

Vitamin C

76%68.3mg

Ascorbic acid

31 mgvs68.3 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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0.53%0.08mg

Vitamin E

9%1.35mg

Tocopherols and Tocotrienols

0.08 mgvs1.35 mg

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

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1.4%1.7μg

Vitamin K

84.5%101μg

Phytomenadione or phylloquinone

1.7 μgvs101 μg

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

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Minerals

Garlicvs Frozen Broccoli Spears

18%181mg

Calcium

4.1%41mg

181 mgvs41 mg

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

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33.2%0.3mg

Copper

4%0.036mg

0.3 mgvs0.036 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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21.3%1.7mg

Iron

9%0.72mg

1.7 mgvs0.72 mg

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

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5.95%25mg

Magnesium

3.8%16mg

25 mgvs16 mg

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

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72.7%1.67mg

Manganese

11%0.26mg

1.67 mgvs0.26 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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22%153mg

Phosphorus

8.43%59mg

153 mgvs59 mg

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

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11.8%401mg

Potassium

7.35%250mg

401 mgvs250 mg

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

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26%14μg

Selenium

3.45%1.9μg

14 μgvs1.9 μg

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

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1.13%17mg

Sodium

1.13%17mg

17 mgvs17 mg

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

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10.5%1.16mg

Zinc

3.1%0.34mg

1.16 mgvs0.34 mg

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

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1.6%58.6g

Water

2.45%91g

58.6 gvs91 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Garlic as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams GarlicVS Frozen Broccoli Spears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: