Comparing Nutrients in 1 pound Boiled Broccoli VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Energy	5.47% 159kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.08% 0.014g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	79% 57.4g	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	0.49% 0.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	9.07% 0.12mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Vanilla Extract	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	36.3% 0.33mg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	45.4% 1.04mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11% 405g	6.45% 238g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 5.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 17.6 times more Vitamin B5, 7.7 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• Both Boiled and Drained Broccoli as well as Vanilla Extract have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Vanilla Extract:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 5.6 times more Iron, 1.8 times more Magnesium, 11.2 times more Phosphorus, 2 times more Potassium, more Selenium, 4.6 times more Sodium, 4.1 times more Zinc and 1.7 times more Water than Vanilla Extract.
• Both Boiled and Drained Broccoli and Vanilla Extract have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 119 times more Omega 3, more Fiber and 39.7 times more Protein than Vanilla Extract.
• While Vanilla Extract contains 8.2 times more Energy, 1.8 times more Carbohydrate and 9.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Vanilla Extract have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.