Comparing Nutrients in 1 kilogram Prepared Horseradish VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared Horseradish	Broccoli	Recommended Dietary Allowance
Energy	16.6% 480kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	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	87% 113g	51% 66.4g	130g per day for Men 19-50 years
Sugars	110% 80g	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	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	21% 12g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	143% 570μg	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	277% 249mg	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	0.67% 0.1mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Broccoli	Recommended Dietary Allowance
Calcium	56% 560mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	52.5% 4.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	44.3% 310mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23% 851g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Horseradish vs Broccoli:

• Raw Broccoli contains more Vitamin A, 8.9 times more Vitamin B1, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.6 times more Vitamin C, 78 times more Vitamin E and 78.2 times more Vitamin K than Prepared Horseradish.
• Both Prepared Horseradish and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Prepared Horseradish as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared Horseradish vs Broccoli:

• Prepared Horseradish has 1.3 times more Magnesium, 12.7 times more Sodium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Iron, 1.7 times more Manganese, 2.1 times more Phosphorus and 1.3 times more Potassium than Prepared Horseradish.
• Both Prepared Horseradish and Raw Broccoli have similar amounts of Calcium, Copper, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Horseradish has 1.4 times more Energy, 5.8 times more Omega 6, 1.7 times more Carbohydrate, 4.7 times more Sugars and 1.3 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Protein than Prepared Horseradish.
• Both Prepared Horseradish and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Prepared Horseradish as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.