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Compare Nutrients in 100 Calories BroccoliVS Garlic

Weight per 100 Calories

Broccoli
294g
Garlic
67g

Raw Garlic has 4.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Garlic?

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 kcalRDA for Men 19-30 years
BroccoliGarlic
Vitamin A
10%
0%
91.176 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17%
11%
0.209 mg0.134 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
26%
5.7%
0.344 mg0.074 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
11.7%
2.94%
1.879 mg0.47 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
39.6%
63.8%
0.515 mg0.829 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
292%
23%
262.353 mg20.94 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
15%
0.36%
2.294 mg0.054 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
249%
0.95%
298.824 μg1.141 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
46%
0.5%
185.294 μg2.013 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
BroccoliGarlic
Calcium
14%
12%
138.235 mg121.477 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
16%
22%
0.144 mg0.201 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
27%
14%
2.147 mg1.141 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
15%
4.2%
61.765 mg16.779 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27%
48.8%
0.618 mg1.122 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
27.7%
14.7%
194.118 mg102.685 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
19.8%
5.73%
929.412 mg269.128 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
13%
17%
7.353 μg9.53 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
6.47%
0.76%
97.059 mg11.409 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
11%
7.1%
1.206 mg0.779 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Broccoli vs Garlic:
Raw Broccoli has 1.6 times more Thiamine, 4.6 times more Vitamin B2, 4 times more Vitamin B3, 12.5 times more Vitamin C, 42.5 times more Vitamin E, 261.9 times more Vitamin K and 92 times more Folate than Raw Garlic. While Raw Garlic contains 1.6 times more Vitamin B6 than Raw Broccoli.

Comparing minerals per 100 Calories for Broccoli vs Garlic:
Raw Broccoli has 1.9 times more Iron, 3.7 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium, 8.5 times more Sodium and 1.5 times more Zinc than Raw Garlic. While Raw Garlic contains 1.4 times more Copper, 1.8 times more Manganese and 1.3 times more Selenium than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Calcium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
BroccoliGarlic
Fat
1.12%
0.35%
1.088 g0.336 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
7.62%
8.294 g4.268 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
15%
17%
19.529 g22.188 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
6.9%
0.93%
5 g0.671 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
20%
3.7%
7.647 g1.409 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
1.05%
0.19%
0.335 g0.06 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
11.6%
0.81%
0.185 g0.013 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.85%
0.91%
0.144 g0.154 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
7.1%
1.06%
262.647 g39.315 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Broccoli has 3.2 times more Fat, 1.9 times more Protein, 7.5 times more Sugars, 5.4 times more Fiber, 5.6 times more Saturated Fat, 14.2 times more Omega 3 and 6.7 times more Water than Raw Garlic. Both Raw Broccoli and Raw Garlic have similar amounts of Carbohydrate and Energy per 100 kcal.Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Omega 6 in 100 kcal.