Comparing Nutrients in 14 ounces Broccoli VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
California Avocados	4%	77%	19%

Macro Nutrients

	Broccoli	California Avocados	Recommended Dietary Allowance
Energy	4.65% 135kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	1.64% 1.2g	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	3.72% 2.7g	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.24g	g per day for Men 19-50 years
Fiber	27% 10.3g	71% 27g	38g per day for Men 19-50 years
Protein	20% 11g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Broccoli	California Avocados	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	87.6% 1.14mg	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	62.5% 250μg	88.3% 353μg	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	393% 354mg	39% 35mg	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	20.6% 3.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	California Avocados	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	75% 0.67mg	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	36.2% 2.9mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	25.7% 0.59mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.76% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs California Avocados:

• Raw Broccoli has 4.4 times more Vitamin A, 10.1 times more Vitamin C and 4.8 times more Vitamin K than Raw California Avocados.
• While Raw California Avocados contain 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw California Avocados have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs California Avocados:

• Raw Broccoli has 3.6 times more Calcium, 1.4 times more Manganese, 1.2 times more Phosphorus, 6.3 times more Selenium, 4.1 times more Sodium and 1.2 times more Water than Raw California Avocados.
• While Raw California Avocados contain 3.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Potassium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw California Avocados have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 5.7 times more Sugars and 1.4 times more Protein than Raw California Avocados.
• While Raw California Avocados contain 4.9 times more Energy, 41.6 times more Fat, 18.6 times more Saturated Fat, 2 times more Omega 3, 34.2 times more Omega 6, 1.3 times more Carbohydrate and 2.6 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.