Comparing Nutrients in 14 ounces Ground Cloves VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Cloves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37.5% 1087kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.6g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	13% 9.45g	8.05% 5.83g	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	5.86% 4.25g	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	% 4.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	354% 135g	31.3% 12g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	39.7% 0.52mg	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	25% 99μg	55.6% 222μg	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	0.88% 0.79mg	177% 159mg	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	233% 35mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	469% 563μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	251% 2508mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	15% 0.13mg	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	587% 47mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	245% 1028mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	10376% 239mg	38.5% 0.89mg	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	59% 413mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	119% 4048mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.06% 39g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cloves VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Cloves versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Cloves vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Ground Cloves have 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 6.7 times more Vitamin E and 1.6 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 6.4 times more Vitamin A, 2.2 times more Vitamin B9 and 200.5 times more Vitamin C than Ground Cloves Spices.
• 14 ounces of Ground Cloves have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Cloves Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Cloves vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Ground Cloves have 19.2 times more Calcium, 10.8 times more Copper, 19.4 times more Iron, 19.9 times more Magnesium, 269.6 times more Manganese, 2.1 times more Phosphorus, 7.2 times more Potassium, 10.3 times more Selenium, 25.2 times more Sodium and 8.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 9.2 times more Water than Ground Cloves Spices.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Cloves have 9.8 times more Energy, 108.3 times more Fat, 219.6 times more Saturated Fat, 13.9 times more Omega 3, 204.4 times more Omega 6, 12.2 times more Carbohydrate, 1.6 times more Sugars, 11.3 times more Fiber and 1.9 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6