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Compare Nutrients in 100 Calories GarlicVS Boiled Broccoli

Weight per 100 Calories

Garlic
67g
Boiled Broccoli
286g

Garlic has 4.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

ProteinsFatsCarbs

Garlic
17%
3%
80%
Boiled Broccoli
27%
11%
62%

Vitamins

100 kcalRDA for Men 19-30 years
GarlicBoiled Broccoli
Vitamin A
0%
24%
0 μg220 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
11%
15%
0.134 mg0.18 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
5.7%
27%
0.074 mg0.351 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.94%
9.88%
0.47 mg1.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
63.8%
44%
0.829 mg0.571 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
23%
206%
20.94 mg185.429 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
0.36%
27.6%
0.054 mg4.143 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.95%
336%
1.141 μg403.143 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0.5%
77%
2.013 μg308.571 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
GarlicBoiled Broccoli
Calcium
12%
11%
121.477 mg114.286 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
22%
19%
0.201 mg0.174 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
286%
NA mg11.429 mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
14%
24%
1.141 mg1.914 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4.2%
15%
16.779 mg60 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
48.8%
24%
1.122 mg0.554 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
14.7%
27%
102.685 mg191.429 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.73%
18%
269.128 mg837.143 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
17%
8.3%
9.53 μg4.571 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.76%
7.8%
11.409 mg117.143 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.1%
11.7%
0.779 mg1.286 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Garlic vs Boiled Broccoli:
Raw Garlic has 1.5 times more Vitamin B6 than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.3 times more Thiamine, 4.7 times more Vitamin B2, 3.4 times more Vitamin B3, 8.9 times more Vitamin C, 76.7 times more Vitamin E, 353.3 times more Vitamin K and 153.3 times more Folate than Raw Garlic.

Comparing minerals per 100 Calories for Garlic vs Boiled Broccoli:
Raw Garlic has 2 times more Manganese and 2.1 times more Selenium than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.7 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Potassium, 10.3 times more Sodium and 1.7 times more Zinc than Raw Garlic. Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Calcium and Copper per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
GarlicBoiled Broccoli
Fat
0.35%
1.2%
0.336 g1.171 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
7.62%
12%
4.268 g6.8 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
15.8%
22.188 g20.514 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
0.93%
5.48%
0.671 g3.971 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.7%
25%
1.409 g9.429 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
0.19%
0.71%
0.06 g0.226 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.81%
21%
0.013 g0.34 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.91%
0.86%
0.154 g0.146 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.06%
6.9%
39.315 g255 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Boiled and Drained Broccoli contains 3.5 times more Fat, 1.6 times more Protein, 5.9 times more Sugars, 6.7 times more Fiber, 26.2 times more Omega 3 and 6.5 times more Water than Raw Garlic. Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Carbohydrate and Energy per 100 kcal.Both Raw Garlic as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6 in 100 kcal.