Comparing Nutrients in 1 kilogram Broccoli VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Energy	11.7% 340kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	16.8% 2.85g	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	87% 113g	130g per day for Men 19-50 years
Sugars	23.4% 17g	110% 80g	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	87% 33g	38g per day for Men 19-50 years
Protein	50.4% 28g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Prepared Horseradish	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	56% 0.73mg	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	143% 570μg	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	277% 249mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Calcium	47% 470mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	64.4% 0.58mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	54.8% 1.26mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24% 893g	23% 851g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Prepared Horseradish:

• Raw Broccoli has more Vitamin A, 8.9 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.6 times more Vitamin C, 78 times more Vitamin E and 78.2 times more Vitamin K than Prepared Horseradish.
• Both Raw Broccoli and Prepared Horseradish have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Prepared Horseradish have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Prepared Horseradish:

• Raw Broccoli has 1.7 times more Iron, 1.7 times more Manganese, 2.1 times more Phosphorus and 1.3 times more Potassium than Prepared Horseradish.
• While Prepared Horseradish contains 1.3 times more Magnesium, 12.7 times more Sodium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Prepared Horseradish have similar amounts of Calcium, Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.4 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 1.4 times more Energy, 5.8 times more Omega 6, 1.7 times more Carbohydrate, 4.7 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Prepared Horseradish have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Prepared Horseradish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.