Comparing Nutrients in 1 kilogram Garlic Powder VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic Powder	18%	2%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	114% 3310kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	18.6% 13.5g	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	4.28% 3.1g	11.4% 8.3g	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	% 0.7g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 20.5g	NA	g per day for Men 19-50 years
Fiber	237% 90g	79% 30g	38g per day for Men 19-50 years
Protein	296% 166g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.35mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.96mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1272% 16.5mg	100% 1.3mg	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	118% 470μg	168% 670μg	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	13.3% 12mg	627% 564mg	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	44.7% 6.7mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic Powder	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	79% 790mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	42.2% 0.38mg	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	706% 56.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	183% 770mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	128% 2.94mg	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	591% 4140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	351% 11930mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic Powder VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Garlic Powder versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Garlic Powder has 8.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5 and 12.7 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.4 times more Vitamin B9, 47 times more Vitamin C, 1.8 times more Vitamin E and 202.8 times more Vitamin K than Garlic Powder Spices.
• 1 kilogram of Garlic Powder have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Garlic Powder Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garlic Powder vs Frozen Chopped Broccoli:

• 1 kilogram of Garlic Powder has 1.4 times more Calcium, 14 times more Copper, 7 times more Iron, 4.3 times more Magnesium, 3.3 times more Manganese, 8.3 times more Phosphorus, 5.6 times more Potassium, 8.5 times more Selenium, 2.5 times more Sodium and 6.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 14.2 times more Water than Garlic Powder Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garlic Powder has 12.7 times more Energy, 15.2 times more Carbohydrate, 1.8 times more Sugars, 3 times more Fiber and 5.9 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 8.8 times more Omega 3 than Garlic Powder Spices.
• 1 kilogram of Garlic Powder provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Garlic Powder Spices as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.