Comparing Nutrients in 1 kilogram Broccoli VS Dill Pickled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Broccoli	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	11.7% 340kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.06% 0.52g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	23.4% 17g	14.8% 10.7g	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	7.6% 5.5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	% 1g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	26.3% 10g	38g per day for Men 19-50 years
Protein	50.4% 28g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	27% 0.35mg	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	20% 80μg	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	25.6% 23mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	144% 173μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	47% 470mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.53% 301μg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	27% 0.62mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	539% 8090mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 893g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Dill Pickled Cucumber:

• Raw Broccoli has 5.2 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.9 times more Vitamin B3, 2.9 times more Vitamin B5, 5 times more Vitamin B6, 7.9 times more Vitamin B9, 38.8 times more Vitamin C, 26 times more Vitamin E and 5.9 times more Vitamin K than Dill Pickled Cucumber.
• Both Raw Broccoli as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Dill Pickled Cucumber:

• Raw Broccoli has 1.8 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 2.7 times more Potassium, more Selenium and 4.1 times more Zinc than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 24.5 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Dill Pickled Cucumber have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 2.8 times more Energy, 2.8 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 5.6 times more Protein than Dill Pickled Cucumber.
• Both Raw Broccoli and Dill Pickled Cucumber have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Dill Pickled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.