Comparing Nutrients in 14 ounces Boiled Broccoli VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Boiled Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	4.8% 139kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	5.8% 4.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	17% 9.45g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	34% 306μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	37.5% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1.9% 0.044mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	320% 4794mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Sour Cucumber Pickles:

• Boiled and Drained Broccoli has 7.7 times more Vitamin A, more Vitamin B1, 12.3 times more Vitamin B2, more Vitamin B3, 16.2 times more Vitamin B5, 22.2 times more Vitamin B6, 108 times more Vitamin B9, 64.9 times more Vitamin C, 16.1 times more Vitamin E and 3 times more Vitamin K than Sour Cucumber Pickles.
• Both Boiled and Drained Broccoli as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Sour Cucumber Pickles:

• Boiled and Drained Broccoli has more Calcium, 1.7 times more Iron, 5.3 times more Magnesium, 17.6 times more Manganese, 4.8 times more Phosphorus, 12.7 times more Potassium, more Selenium and 22.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1.4 times more Copper and 29.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sour Cucumber Pickles have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.2 times more Energy, 2.6 times more Omega 3, 3.2 times more Carbohydrate, 1.3 times more Sugars, 2.8 times more Fiber and 7.2 times more Protein than Sour Cucumber Pickles.
• Both Boiled and Drained Broccoli as well as Sour Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.