Comparing Nutrients in 1 kilogram Broccoli VS Garlic

Macros Ratio

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

Macro Nutrients

	Broccoli	Garlic	Recommended Dietary Allowance
Energy	11.7% 340kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	254% 331g	130g per day for Men 19-50 years
Sugars	23.4% 17g	13.8% 10g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	50.4% 28g	114% 63.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Garlic	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	950% 12.4mg	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	158% 630μg	7.5% 30μg	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	991% 892mg	347% 312mg	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	52% 7.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Garlic	Recommended Dietary Allowance
Calcium	47% 470mg	181% 1810mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	332% 3mg	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	91% 7.3mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	727% 16.7mg	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	94% 660mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	118% 4010mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	24% 893g	16% 586g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.