Comparing Nutrients in 14 ounces Boiled Broccoli VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Boiled Broccoli	Garlic Powder	Recommended Dietary Allowance
Energy	4.8% 139kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.34% 0.57g	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	222% 289g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	13.3% 9.64g	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	1.7% 1.23g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 8.14g	g per day for Men 19-50 years
Fiber	34.5% 13g	94% 35.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	117% 65.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Garlic Powder	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	505% 6.56mg	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	46.6% 187μg	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	5.3% 4.76mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Garlic Powder	Recommended Dietary Allowance
Calcium	16% 159mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	235% 2.1mg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	169% 3.9mg	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	235% 1643mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	139% 4735mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Garlic Powder:

• Boiled and Drained Broccoli has more Vitamin A, 2.3 times more Vitamin B9, 54.1 times more Vitamin C, 2.2 times more Vitamin E and 352.8 times more Vitamin K than Garlic Powder Spices.
• While Garlic Powder Spices contain 6.9 times more Vitamin B1, 1.4 times more Vitamin B3 and 8.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Garlic Powder Spices have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled and Drained Broccoli as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Garlic Powder:

• Boiled and Drained Broccoli has 13.8 times more Water than Garlic Powder Spices.
• While Garlic Powder Spices contain 2 times more Calcium, 8.7 times more Copper, 8.4 times more Iron, 3.7 times more Magnesium, 5 times more Manganese, 6.2 times more Phosphorus, 4.1 times more Potassium, 14.9 times more Selenium, 1.5 times more Sodium and 6.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 9.9 times more Omega 3 and 2.4 times more Fructose than Garlic Powder Spices.
• While Garlic Powder Spices contain 9.5 times more Energy, 10.1 times more Carbohydrate, 1.7 times more Sugars, 2.7 times more Fiber and 7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Garlic Powder Spices have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.