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Comparing Nutrients in 100 grams GarlicVSBroccoli

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 g ▼RDA for Men 19-50 years ▼
GarlicBroccoli
Vitamin A
0%
3.44%
0 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
16.7%
5.83%
0.2 mg0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
8.46%
9.23%
0.11 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
4.38%
4%
0.7 mg0.64 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
95%
14%
1.24 mg0.18 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
34%
99%
31 mg89 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
0.53%
5.2%
0.08 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
1.4%
85%
1.7 μg102 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
0.75%
15.8%
3 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
GarlicBroccoli
Calcium
18%
4.7%
181 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
33%
5.56%
0.3 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
21%
9.13%
1.7 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
5.95%
5%
25 mg21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
72.6%
9.13%
1.67 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
22%
9.43%
153 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
11.8%
9.3%
401 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
25%
4.55%
14 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
1.13%
2.2%
17 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
10.5%
3.73%
1.16 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Garlic vs Broccoli:
Raw Garlic has 2.9 times more Thiamine and 6.9 times more Vitamin B6 than Raw Broccoli. While Raw Broccoli contains 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. Both Raw Garlic and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.

Comparing minerals per 100 grams for Garlic vs Broccoli:
Raw Garlic has 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. While Raw Broccoli contains 1.9 times more Sodium than Raw Garlic. Both Raw Garlic and Raw Broccoli have similar amounts of Magnesium per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
GarlicBroccoli
Energy
5.14%
1.17%
149 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.52%
0.38%
0.5 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
11%
5.04%
6.36 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
25%
5.1%
33 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
1.38%
2.34%
1 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
5.53%
6.84%
2.1 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.28%
0.34%
0.09 g0.11 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
1.25%
3.75%
0.02 g0.06 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
1.35%
0.29%
0.23 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
1.6%
2.4%
58.6 g89 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Raw Garlic has 4.4 times more Energy, 2.3 times more Protein, 5 times more Carbohydrate and 4.6 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 1.7 times more Sugars, 3 times more Omega 3 and 1.5 times more Water than Raw Garlic. Both Raw Garlic and Raw Broccoli have similar amounts of Fiber per 100 g.Both Raw Garlic as well as Raw Broccoli have insufficient amounts of Fat in 100 g.