Comparing Nutrients in 14 ounces Chives VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chives	35%	18%	47%
Broccoli	27%	8%	65%

Macro Nutrients

	Chives	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	10% 7.34g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	27% 10.3g	38g per day for Men 19-50 years
Protein	23% 13g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Chives	Broccoli	Recommended Dietary Allowance
Vitamin A	96% 865μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	53.4% 0.69mg	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	104% 417μg	62.5% 250μg	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	256% 231mg	393% 354mg	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	5.56% 0.83mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	703% 844μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Broccoli	Recommended Dietary Allowance
Calcium	36.5% 365mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	21.6% 0.19mg	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	79.4% 6.35mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	64.4% 1.5mg	36.2% 0.83mg	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	33% 230mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.72% 360g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Chives have 7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin C and 3.7 times more Vitamin E than Raw Chives.
• Both Raw Chives and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Chives as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chives vs Broccoli:

• Raw Chives have 2 times more Calcium, 3.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Selenium and 11 times more Sodium than Raw Chives.
• Both Raw Chives and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chives have 5.1 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 1.5 times more Carbohydrate than Raw Chives.
• Both Raw Chives and Raw Broccoli have similar amounts of Energy, Sugars, Fiber and Protein per 14 oz.
• Both Raw Chives as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.