Comparing Nutrients in 1 kilogram Boiled Broccoli VS Durian

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Durian	4%	30%	66%

Macro Nutrients

	Boiled Broccoli	Durian	Recommended Dietary Allowance
Energy	12% 350kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	55% 53.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	NA	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	208% 271g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	100% 38g	38g per day for Men 19-50 years
Protein	42.5% 24g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Durian	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	312% 3.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	243% 3.16mg	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	270% 1080μg	90% 360μg	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	721% 649mg	219% 197mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Durian	Recommended Dietary Allowance
Calcium	40% 400mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	230% 2.07mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	141% 3.25mg	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	96% 670mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24% 893g	17.6% 650g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Durian:

• Boiled and Drained Broccoli has 38.5 times more Vitamin A, 2.7 times more Vitamin B5, 3 times more Vitamin B9 and 3.3 times more Vitamin C than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw or Frozen Durian have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Durian:

• Boiled and Drained Broccoli has 6.7 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 20.5 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 3.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese and 1.5 times more Potassium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.6 times more Protein than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 4.2 times more Energy, 13 times more Fat and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw or Frozen Durian have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.