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Comparing Nutrients in 500 calories BroccoliVS Garlic

Weight per 500 calories

Broccoli
1471g
Garlic
336g

Raw Garlic has 4.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Garlic?

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Garlic
16%
3%
81%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.6%5.44g
Fat
1.73%1.68g
5.44 gvs1.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
5.24%1.68g
Saturated Fat
0.93%0.3g
1.68 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g
Omega 3
4.2%0.067g
0.93 gvs0.067 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g
Omega 6
4.52%0.77g
0.72 gvs0.77 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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75%98g
Carbohydrate
85.3%111g
98 gvs111 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
34.5%25g
Sugars
4.63%3.36g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
25 gvs3.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.8%10g
Fructose
NA
≤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]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g
Glucose
NA
7.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.47g
Sucrose
NA
1.47 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
101%38.2g
Fiber
18.5%7.05g
38.2 gvs7.05 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
74%41.5g
Protein
38%21.3g
41.5 gvs21.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

50.7%456μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
456 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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87%1.04mg
Vitamin B1
56%0.67mg
Thiamine
1.04 mgvs0.67 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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132%1.72mg
Vitamin B2
28.4%0.37mg
Riboflavin
1.72 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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58.7%9.4mg
Vitamin B3
14.7%2.35mg
Niacin, nicotinic acid, niacinamide
9.4 mgvs2.35 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
169%8.43mg
Vitamin B5
40%2mg
Pantothenic acid
8.43 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
198%2.57mg
Vitamin B6
319%4.14mg
Pyridoxine
2.57 mgvs4.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
232%926μg
Vitamin B9
2.5%10μg
Folates and Folic Acid
926 μgvs10 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1458%1312mg
Vitamin C
116%105mg
Ascorbic acid
1312 mgvs105 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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76.5%11.5mg
Vitamin E
1.8%0.27mg
Tocopherols and Tocotrienols
11.5 mgvs0.27 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1245%1494μg
Vitamin K
4.75%5.7μg
Phytomenadione or phylloquinone
1494 μgvs5.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

69%691mg
Calcium
60.7%607mg
691 mgvs607 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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80%0.72mg
Copper
111%1mg
0.72 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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134%10.7mg
Iron
71.3%5.7mg
10.7 mgvs5.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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73.5%309mg
Magnesium
20%84mg
309 mgvs84 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
134%3.1mg
Manganese
244%5.6mg
3.1 mgvs5.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
139%971mg
Phosphorus
73.3%513mg
971 mgvs513 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
137%4647mg
Potassium
39.6%1346mg
4647 mgvs1346 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
67%36.8μg
Selenium
86.6%47.7μg
36.8 μgvs47.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
32.4%485mg
Sodium
3.8%57mg
485 mgvs57 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
55%6.03mg
Zinc
35.4%3.9mg
6.03 mgvs3.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
35.5%1313g
Water
5.3%197g
1313 gvs197 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Broccoli vs Garlic:
Comparing minerals per 500 calories for Broccoli vs Garlic:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: