Comparing Nutrients in 1 kilogram Hamburger Pickle relish VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hamburger Pickle relish	2%	3%	95%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Hamburger Pickle relish	Boiled Broccoli	Recommended Dietary Allowance
Energy	44.5% 1290kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	265% 345g	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	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Hamburger Pickle relish	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.17mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	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	2.5% 10μg	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	25.6% 23mg	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	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

	Hamburger Pickle relish	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	143% 11.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	6.52% 0.15mg	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	24.3% 170mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	731% 10960mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	16.5% 611g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hamburger Pickle relish vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 5.9 times more Vitamin A, 3.2 times more Vitamin B1, 2.9 times more Vitamin B2, 88 times more Vitamin B5, 13.3 times more Vitamin B6, 108 times more Vitamin B9 and 28.2 times more Vitamin C than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Hamburger Pickle relish 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 Hamburger Pickle relish vs Boiled Broccoli:

• Hamburger Pickle relish has 1.4 times more Copper, 1.7 times more Iron and 26.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10 times more Calcium, 3 times more Magnesium, 12.9 times more Manganese, 3.9 times more Phosphorus, 3.9 times more Potassium, more Selenium, 4.1 times more Zinc and 1.5 times more Water than Hamburger Pickle relish.

Comparison of macro-nutrients per 1 kilogram:

• Hamburger Pickle relish has 3.7 times more Energy and 4.8 times more Carbohydrate than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and 3.8 times more Protein than Hamburger Pickle relish.
• Both Hamburger Pickle relish and Boiled and Drained Broccoli have similar amounts of Fiber per 1 kg.
• Both Hamburger Pickle relish as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.