Comparing Nutrients in 1 pound Broccoli VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	23% 12.8g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	55.5% 0.72mg	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	71.4% 286μg	80.5% 322μg	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	450% 405mg	470% 423mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Broccoli Stalks	Recommended Dietary Allowance
Calcium	21.3% 213mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	22.7% 0.2mg	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	41.4% 3.3mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	45% 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	42.8% 299mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Broccoli Stalks:

• Raw Broccoli has 1.6 times more Vitamin A than Raw Broccoli Stalks.
• Both Raw Broccoli and Raw Broccoli Stalks have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Raw Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Broccoli Stalks:

• Raw Broccoli has 1.2 times more Sodium than Raw Broccoli Stalks.
• Both Raw Broccoli and Raw Broccoli Stalks have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.2 times more Energy and 1.3 times more Carbohydrate than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 2 times more Omega 3 than Raw Broccoli.
• Both Raw Broccoli and Raw Broccoli Stalks have similar amounts of Protein per 1 lb.
• Both Raw Broccoli as well as Raw Broccoli Stalks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.