Comparing Nutrients in 14 ounces Flower Clusters Broccoli VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16% 20.8g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	21% 12g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	48.5% 0.63mg	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	70.4% 282μg	70.4% 282μg	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	411% 370mg	411% 370mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Calcium	19% 191mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	43.7% 3.5mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	39.5% 0.91mg	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	37.4% 262mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flower Clusters Broccoli vs Broccoli Stalks:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of vitamins per 14 oz
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flower Clusters Broccoli vs Broccoli Stalks:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of minerals per 14 oz
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of macro-nutrients per 14 oz
• Both Raw Flower Clusters Broccoli and Raw Broccoli Stalks have similar amounts of Omega 3, Carbohydrate and Protein per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.