Comparing Nutrients in 1 kilogram Dried Chives VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Chives	Broccoli	Recommended Dietary Allowance
Energy	107% 3110kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	76.2% 13g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 643g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	9.38% 6.8g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	689% 262g	68.4% 26g	38g per day for Men 19-50 years
Protein	379% 212g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Broccoli	Recommended Dietary Allowance
Vitamin A	3794% 34150μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	422% 21mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1535% 20mg	135% 1.75mg	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	158% 630μg	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	7333% 6600mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Chives	Broccoli	Recommended Dietary Allowance
Calcium	813% 8130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	762% 6.86mg	54.4% 0.49mg	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	2500% 200mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1524% 6400mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	91% 2.1mg	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	740% 5180mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	871% 29600mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	465% 51.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Chives vs Broccoli:

• Freeze-dried Chives have 110.2 times more Vitamin A, 12.7 times more Vitamin B1, 12.8 times more Vitamin B2, 9.2 times more Vitamin B3, 3.7 times more Vitamin B5, 11.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.4 times more Vitamin C than Raw Broccoli.
• Both Freeze-dried Chives as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Chives vs Broccoli:

• Freeze-dried Chives have 17.3 times more Calcium, 14 times more Copper, 27.4 times more Iron, 30.5 times more Magnesium, 6.4 times more Manganese, 7.8 times more Phosphorus, 9.4 times more Potassium, 3.8 times more Selenium, 2.1 times more Sodium and 12.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 44.7 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 1 kilogram:

• Freeze-dried Chives have 9.1 times more Energy, 9.5 times more Fat, 5.2 times more Saturated Fat, 26.4 times more Omega 6, 9.7 times more Carbohydrate, 10.1 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• Both Freeze-dried Chives and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Freeze-dried Chives as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.