Comparing Nutrients in 1 kilogram Boiled Broccoli VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Energy	12% 350kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.18% 0.03g	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	97% 127g	130g per day for Men 19-50 years
Sugars	19% 14g	174% 127g	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	0% 0g	38g per day for Men 19-50 years
Protein	42.5% 24g	1.07% 0.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	20% 0.26mg	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	0% 0μg	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	0% 0mg	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	97% 14.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	80% 0.72mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	100% 2.3mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 893g	14.2% 526g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Vanilla Extract per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Vanilla Extract to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has more Vitamin A, 5.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 17.6 times more Vitamin B5, 7.7 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• 1 kilogram of Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Vanilla Extract have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Vanilla Extract:

• 1 kilogram of Boiled Broccoli has 3.6 times more Calcium, 5.6 times more Iron, 1.8 times more Magnesium, 11.2 times more Phosphorus, 2 times more Potassium, more Selenium, 4.6 times more Sodium, 4.1 times more Zinc and 1.7 times more Water than Vanilla Extract.
• Both Boiled Broccoli and Vanilla Extract contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 119 times more Omega 3, more Fiber and 39.7 times more Protein than Vanilla Extract.
• While 1 kg of Vanilla Extract contains 8.2 times more Energy, 1.8 times more Carbohydrate and 9.1 times more Sugars than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Vanilla Extract provide inadequate amounts of Omega 6 in one kilogram.