Comparing Nutrients in 1 kilogram Broccoli VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Broccoli	Ground Cloves	Recommended Dietary Allowance
Energy	11.7% 340kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	366% 5.85g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	156% 26.6g	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	504% 655g	130g per day for Men 19-50 years
Sugars	23.4% 17g	33% 24g	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	14.8% 10.7g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 1g	% 0.2g	g per day for Men 19-50 years
Fiber	68.4% 26g	892% 339g	38g per day for Men 19-50 years
Protein	50.4% 28g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Ground Cloves	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	301% 3.9mg	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	62.5% 250μg	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	2.22% 2mg	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	588% 88.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	1182% 1418μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Ground Cloves	Recommended Dietary Allowance
Calcium	47% 470mg	632% 6320mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	409% 3.68mg	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	1479% 118mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	617% 2590mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	26142% 601mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	300% 10200mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	185% 2770mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	211% 23mg	11mg per day for Men 19-50 years
Water	24% 893g	2.67% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Ground Cloves:

• Raw Broccoli has 3.9 times more Vitamin A, 2.5 times more Vitamin B9 and 446 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6, 11.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Ground Cloves Spices have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli as well as Ground Cloves Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Ground Cloves:

• Raw Broccoli has 9 times more Water than Ground Cloves Spices.
• While Ground Cloves Spices contain 13.4 times more Calcium, 7.5 times more Copper, 16.2 times more Iron, 12.3 times more Magnesium, 286.3 times more Manganese, 1.6 times more Phosphorus, 3.2 times more Potassium, 2.9 times more Selenium, 8.4 times more Sodium and 5.7 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cloves Spices contain 8.1 times more Energy, 35.1 times more Fat, 34.7 times more Saturated Fat, 9.3 times more Omega 3, 54.2 times more Omega 6, 9.9 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fructose, 13 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.