Comparing Nutrients in 300 calories Ground Cloves VS Boiled Broccoli

Weight per 300 calories

• Ground Cloves: 110g
• Boiled Broccoli: 857g

Ground Cloves have 7.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Ground Cloves or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ground Cloves	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	16.4% 12g	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	1.6% 1.17g	8.75% 6.34g	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	% 1.25g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0.022g	% 0.69g	g per day for Men 19-50 years
Fiber	98% 37g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	132% 1.7mg	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	6.84% 27.4μg	231% 926μg	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	0.24% 0.22mg	618% 556mg	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	64.4% 9.66mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Boiled Broccoli	Recommended Dietary Allowance
Calcium	69% 692mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	162% 13mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	72.3% 1.66mg	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	16.3% 114mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.29% 11g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 75.4 times more Vitamin A, 3.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 9.5 times more Vitamin B5, 4 times more Vitamin B6, 33.8 times more Vitamin B9, 2540.4 times more Vitamin C, 1.3 times more Vitamin E and 7.8 times more Vitamin K than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cloves vs Boiled Broccoli:

• Ground Cloves Spices have 2 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium and 39.6 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Copper, 5 times more Phosphorus, 2.2 times more Potassium, 1.7 times more Selenium, 1.5 times more Zinc and 70.8 times more Water than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled and Drained Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 4.1 times more Fat, 6.4 times more Saturated Fat, 6.7 times more Omega 6 and 1.3 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3, 4.6 times more Sugars, 5.4 times more Fructose and 3.1 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Ground Cloves Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.