Comparing Nutrients in 14 ounces Broccoli VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Garlic	16%	3%	81%

Macro Nutrients

	Broccoli	Garlic	Recommended Dietary Allowance
Energy	4.65% 135kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.35% 0.91g	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	101% 131g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	5.47% 3.97g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	20% 11g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Garlic	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	47.3% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	377% 4.9mg	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	2.98% 12μg	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	138% 124mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Garlic	Recommended Dietary Allowance
Calcium	18.7% 187mg	72% 718mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	132% 1.2mg	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	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	289% 6.64mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	102% 56.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.3% 232g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 21 times more Vitamin B9, 2.9 times more Vitamin C, 9.8 times more Vitamin E and 59.8 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 2.8 times more Vitamin B1 and 7.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Garlic have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Garlic:

• Raw Broccoli has 1.9 times more Sodium and 1.5 times more Water than Raw Garlic.
• While Raw Garlic contains 3.9 times more Calcium, 6.1 times more Copper, 2.3 times more Iron, 8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium and 2.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Garlic have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.2 times more Omega 3, 1.7 times more Sugars and 1.2 times more Fiber than Raw Garlic.
• While Raw Garlic contains 4.4 times more Energy, 4.7 times more Omega 6, 5 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.