Comparing Nutrients in 1 pound Boiled Broccoli VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Boiled Broccoli	Human Breast Milk	Recommended Dietary Allowance
Energy	5.47% 159kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	28.5% 9.1g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	9.98% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	22% 63.5mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	43% 31.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	39% 349μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	3.84% 0.05mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	25% 22.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.27% 13.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Human Breast Milk	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	26.2% 0.24mg	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	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	5.13% 0.12mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 405g	10.7% 397g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Human Breast Milk:

• Boiled and Drained Broccoli has 1.3 times more Vitamin A, 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 18.2 times more Vitamin B6, 21.6 times more Vitamin B9, 13 times more Vitamin C, 18.1 times more Vitamin E and 470.3 times more Vitamin K than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Human Breast Milk:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 22.3 times more Iron, 7 times more Magnesium, 7.5 times more Manganese, 4.8 times more Phosphorus, 5.7 times more Potassium, 2.4 times more Sodium and 2.6 times more Zinc than Fluid Mature Human Breast Milk.
• Both Boiled and Drained Broccoli and Fluid Mature Human Breast Milk have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.3 times more Omega 3, more Fiber and 2.3 times more Protein than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 2 times more Energy, 10.7 times more Fat, 25.4 times more Saturated Fat, 7.3 times more Omega 6, more Cholesterol and 5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Fluid Mature Human Breast Milk have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Broccoli as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 1 lb.