Comparing Nutrients in 14 ounces Boiled Broccoli VS Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Boiled Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	4.8% 139kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.07% 0.18g	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	64.6% 84g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	100% 72.5g	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	48.2% 35g	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	% 36.4g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.45g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	34% 306μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.33% 0.095mg	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	3.1% 2.78mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	12.3% 0.11mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	11.2% 0.26mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	11.7% 397mg	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	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.17% 302g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 2 times more Vitamin A, 2.5 times more Vitamin B1, 4.1 times more Vitamin B2, 4.8 times more Vitamin B3, 12.1 times more Vitamin B5, 8.3 times more Vitamin B6, 108 times more Vitamin B9, 92.7 times more Vitamin C, 4 times more Vitamin E and 3 times more Vitamin K than Sweet Cucumber Pickles.
• Both Boiled and Drained Broccoli as well as Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Broccoli has 2.2 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 3 times more Manganese, 3.7 times more Phosphorus, 2.9 times more Potassium, more Selenium and 3.8 times more Zinc than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 1.5 times more Calcium and 11.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Sweet Cucumber Pickles have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 2 times more Omega 3, 3.3 times more Fiber and 4.1 times more Protein than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 2.6 times more Energy, 2.9 times more Carbohydrate, 13.1 times more Sugars and 11.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.