Comparing Nutrients in 1 kilogram Durian VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Durian	4%	30%	66%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Durian	Boiled Broccoli	Recommended Dietary Allowance
Energy	50.7% 1470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	208% 271g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	87% 33g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Durian	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.74mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	90% 360μg	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	219% 197mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durian	Boiled Broccoli	Recommended Dietary Allowance
Calcium	6% 60mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	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	53.8% 4.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	55.7% 390mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	17.6% 650g	24% 893g	3700g per day for Men 19-50 years

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

• Raw or Frozen Durian has 5.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 2.7 times more Vitamin B5, 3 times more Vitamin B9 and 3.3 times more Vitamin C than Raw or Frozen Durian.
• Both Raw or Frozen Durian as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Durian vs Boiled Broccoli:

• Raw or Frozen Durian has 3.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese and 1.5 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.7 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 20.5 times more Sodium, 1.6 times more Zinc and 1.4 times more Water than Raw or Frozen Durian.

Comparison of macro-nutrients per 1 kilogram:

• Raw or Frozen Durian has 4.2 times more Energy, 13 times more Fat and 3.8 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Protein than Raw or Frozen Durian.
• Both Raw or Frozen Durian and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw or Frozen Durian as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.