Comparing Nutrients in 1 kilogram Garlic VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Energy	51.4% 1490kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	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	254% 331g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	114% 63.6g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	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	7.5% 30μg	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	347% 312mg	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	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Calcium	181% 1810mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	213% 17mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	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	219% 1530mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16% 586g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Garlic has 3.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 6.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 36 times more Vitamin B9, 2.1 times more Vitamin C, 18.1 times more Vitamin E and 83 times more Vitamin K than Raw Garlic.
• Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Raw Garlic 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 Garlic vs Boiled Broccoli:

• Raw Garlic has 4.5 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 8.6 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 8.9 times more Selenium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Sodium and 1.5 times more Water than Raw Garlic.
• Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garlic has 4.3 times more Energy, 4.5 times more Omega 6, 4.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3, 1.4 times more Sugars and 1.6 times more Fiber than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.