Comparing Nutrients in 1 pound Green Kiwifruit VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Energy	9.54% 277kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	25% 32.6g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	8.7% 6.3g	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	27.2% 19.7g	4.63% 3.36g	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	% 18.6g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.36g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	69.8% 0.91mg	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	28.3% 113μg	122% 490μg	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	467% 420mg	327% 294mg	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% 6.62mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 183μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15.4% 154mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	17.6% 1.4mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	38.3% 0.88mg	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	22% 154mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10% 377g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Green Kiwifruit vs Boiled Broccoli:

• Raw Green Kiwifruit has 1.4 times more Vitamin C than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 2.3 times more Vitamin B1, 4.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 3.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.5 times more Vitamin K than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Raw Green Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Green Kiwifruit vs Boiled Broccoli:

• Raw Green Kiwifruit has 2.1 times more Copper than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Iron, 2 times more Manganese, 2 times more Phosphorus, 8 times more Selenium, 13.7 times more Sodium and 3.2 times more Zinc than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Kiwifruit has 1.7 times more Energy, 4.8 times more Omega 6, 2 times more Carbohydrate, 6.5 times more Sugars and 5.9 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Omega 3 and 2.1 times more Protein than Raw Green Kiwifruit.
• Both Raw Green Kiwifruit and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Green Kiwifruit as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.