Comparing Nutrients in 1 kilogram Garlic VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Garlic	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	51.4% 1490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	41% 53.5g	130g per day for Men 19-50 years
Sugars	13.8% 10g	20.3% 14.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	79% 30g	38g per day for Men 19-50 years
Protein	114% 63.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Garlic	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.96mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	950% 12.4mg	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	7.5% 30μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	181% 1810mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	40% 0.36mg	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	213% 17mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	727% 16.7mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	118% 4010mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	16% 586g	24.5% 906g	3700g per day for Men 19-50 years

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

• Raw Garlic has 2.8 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.1 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 31.3 times more Vitamin B9, 2.2 times more Vitamin C, 16.9 times more Vitamin E and 59.6 times more Vitamin K than Raw Garlic.
• Both Raw Garlic and Frozen Broccoli Spears have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Garlic as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garlic vs Frozen Broccoli Spears:

• Raw Garlic has 4.4 times more Calcium, 8.3 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 6.5 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium, 7.5 times more Selenium and 3.4 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.5 times more Water than Raw Garlic.
• Both Raw Garlic and Frozen Broccoli Spears have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garlic has 5.1 times more Energy, 6.2 times more Omega 6, 6.2 times more Carbohydrate and 2.1 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 6.3 times more Omega 3, 1.5 times more Sugars and 1.4 times more Fiber than Raw Garlic.
• Both Raw Garlic as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.