Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Cooked Broccoli Raab	Ground Cloves	Recommended Dietary Allowance
Energy	3.9% 113kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	60.8% 59g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	166% 2.65g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	229% 297g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	15% 10.8g	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	1.5% 1.1g	6.7% 4.85g	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	% 1.04g	% 5.17g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.091g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	405% 154g	38g per day for Men 19-50 years
Protein	31% 17.4g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Ground Cloves	Recommended Dietary Allowance
Vitamin A	114% 1030μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	44.2% 7.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	136% 1.77mg	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	80.5% 322μg	28.3% 113μg	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	186% 168mg	1% 0.91mg	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	76.5% 11.5mg	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	536% 643μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Ground Cloves	Recommended Dietary Allowance
Calcium	53.5% 535mg	287% 2867mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	185% 1.67mg	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	72% 5.76mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	11858% 273mg	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	53% 372mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	136% 4627mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	83.8% 1256mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Ground Cloves per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Ground Cloves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Ground Cloves:

• 1 pound of Cooked Broccoli Raab has 28.4 times more Vitamin A, 1.3 times more Vitamin B3, 2.8 times more Vitamin B9, 185 times more Vitamin C and 1.8 times more Vitamin K than Ground Cloves.
• While 1 lb of Ground Cloves Spices contains 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.5 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Ground Cloves provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Ground Cloves have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Ground Cloves Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Ground Cloves:

• 1 pound of Cooked Broccoli Raab has 9.3 times more Water than Ground Cloves.
• While 1 lb of Ground Cloves Spices contains 5.4 times more Calcium, 4.9 times more Copper, 9.3 times more Iron, 9.6 times more Magnesium, 158.2 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 5.5 times more Selenium, 4.9 times more Sodium and 4.3 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Ground Cloves Spices contains 11 times more Energy, 25 times more Fat, 44.4 times more Saturated Fat, 2.9 times more Omega 3, 85.7 times more Omega 6, 21 times more Carbohydrate, 3.8 times more Sugars, 12.1 times more Fiber and 1.6 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6