Comparing Nutrients in 1 pound Broccoli VS Sour Pickled Cucumber low Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sour Pickled Cucumber low Salt	11%	15%	74%

Macro Nutrients

	Broccoli	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	6.63% 4.8g	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	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	23% 12.8g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	3.14% 0.041mg	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	1.13% 4.54μg	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	5.04% 4.54mg	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	2.72% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sour Pickled Cucumber low Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	43% 0.39mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	2.17% 0.05mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	11% 405g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Sour Pickled Cucumber low Salt:

• Raw Broccoli has 3.1 times more Vitamin A, more Vitamin B1, 11.7 times more Vitamin B2, more Vitamin B3, 15.1 times more Vitamin B5, 19.4 times more Vitamin B6, 63 times more Vitamin B9, 89.2 times more Vitamin C, 8.7 times more Vitamin E and 2.2 times more Vitamin K than Sour Pickled Cucumber low sodium.
• Both Raw Broccoli as well as Sour Pickled Cucumber low sodium have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Sour Pickled Cucumber low Salt:

• Raw Broccoli has more Calcium, 1.8 times more Iron, 5.3 times more Magnesium, 19.1 times more Manganese, 4.7 times more Phosphorus, 13.7 times more Potassium, more Selenium, 1.8 times more Sodium and 20.5 times more Zinc than Sour Pickled Cucumber low sodium.
• While Sour Pickled Cucumber low sodium contains 1.7 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Sour Pickled Cucumber low sodium have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.1 times more Energy, 1.4 times more Omega 3, 2.9 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fiber and 8.5 times more Protein than Sour Pickled Cucumber low sodium.
• Both Raw Broccoli as well as Sour Pickled Cucumber low sodium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.