Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Butterbur

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Butterbur	9%	2%	89%

Macro Nutrients

	Boiled Broccoli	Boiled Butterbur	Recommended Dietary Allowance
Energy	5.47% 159kcal	1.25% 36.3kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Butterbur	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	1.63% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	18% 0.24mg	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	122% 490μg	4.54% 18μg	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	327% 294mg	95% 85.7mg	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% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Butterbur	Recommended Dietary Allowance
Calcium	18% 181mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	30.8% 0.71mg	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	43.4% 304mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	47.2% 1606mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11% 405g	12% 439g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled Butterbur:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 6.3 times more Vitamin B1, 12.3 times more Vitamin B2, 5.5 times more Vitamin B3, 34.2 times more Vitamin B5, 3.8 times more Vitamin B6, 27 times more Vitamin B9 and 3.4 times more Vitamin C than Boiled and Drained Butterbur.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled Butterbur:

• Boiled and Drained Broccoli has 6.7 times more Iron, 2.6 times more Magnesium, 1.2 times more Manganese, 9.6 times more Phosphorus, 1.8 times more Selenium, 10.3 times more Sodium and 5 times more Zinc than Boiled and Drained Butterbur.
• While Boiled and Drained Butterbur contains 1.5 times more Calcium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Boiled and Drained Butterbur have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 4.4 times more Energy, 3.3 times more Carbohydrate and 10.3 times more Protein than Boiled and Drained Butterbur.
• Both Boiled and Drained Broccoli as well as Boiled and Drained Butterbur have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.