Comparing Nutrients in 1 kilogram Chives VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chives	35%	18%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chives	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	15% 2.52g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	19% 14g	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	10.2% 7.4g	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	% 0.8g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Chives	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	242% 2180μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.47mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.8% 3.24mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	154% 2mg	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	263% 1050μg	270% 1080μg	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	646% 581mg	721% 649mg	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	14% 2.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1773% 2127μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Boiled Broccoli	Recommended Dietary Allowance
Calcium	92% 920mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	200% 16mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	84.3% 1.94mg	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	83% 580mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Chives have 2.8 times more Vitamin A, 1.2 times more Vitamin B1 and 1.5 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 6.9 times more Vitamin E than Raw Chives.
• Both Raw Chives and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 kg.
• Both Raw Chives as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chives vs Boiled Broccoli:

• Raw Chives have 2.3 times more Calcium, 2.6 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 1.9 times more Manganese and 1.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Selenium and 13.7 times more Sodium than Raw Chives.
• Both Raw Chives and Boiled and Drained Broccoli have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chives have 4.9 times more Omega 6, 1.3 times more Sugars and 1.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3, 1.7 times more Carbohydrate and 1.3 times more Fiber than Raw Chives.
• Both Raw Chives and Boiled and Drained Broccoli have similar amounts of Energy per 1 kg.
• Both Raw Chives as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.