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Comparing Nutrients in 500 calories GarlicVS Boiled Broccoli

Weight per 500 calories

Garlic
336g
Boiled Broccoli
1429g

Garlic has 4.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Garlic
16%
3%
81%
Boiled Broccoli
23%
9%
68%
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
1.73%1.68g
Fat
6.04%5.86g
1.68 gvs5.86 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.93%0.3g
Saturated Fat
3.53%1.13g
0.3 gvs1.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g
Omega 3
106%1.7g
0.067 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.52%0.77g
Omega 6
4.3%0.73g
0.77 gvs0.73 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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85.3%111g
Carbohydrate
79%103g
111 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
4.63%3.36g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.36 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
14.6%10.6g
≤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]
NA gvs10.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7g
NA gvs7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.14g
NA gvs1.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.5%7.05g
Fiber
124%47g
7.05 gvs47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
38%21.3g
Protein
60.7%34g
21.3 gvs34 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
122%1100μg
RAE, retinol activity equivalents
0 μgvs1100 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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56%0.67mg
Vitamin B1
75%0.9mg
Thiamine
0.67 mgvs0.9 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg
Vitamin B2
135%1.76mg
Riboflavin
0.37 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.35mg
Vitamin B3
49.4%7.9mg
Niacin, nicotinic acid, niacinamide
2.35 mgvs7.9 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
40%2mg
Vitamin B5
176%8.8mg
Pantothenic acid
2 mgvs8.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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319%4.14mg
Vitamin B6
220%2.86mg
Pyridoxine
4.14 mgvs2.86 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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2.5%10μg
Vitamin B9
386%1543μg
Folates and Folic Acid
10 μgvs1543 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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
116%105mg
Vitamin C
1030%927mg
Ascorbic acid
105 mgvs927 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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1.8%0.27mg
Vitamin E
138%20.7mg
Tocopherols and Tocotrienols
0.27 mgvs20.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.75%5.7μg
Vitamin K
1680%2016μg
Phytomenadione or phylloquinone
5.7 μgvs2016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

60.7%607mg
Calcium
57%571mg
607 mgvs571 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg
Copper
97%0.87mg
1 mgvs0.87 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
1.43%57μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs57 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.3%5.7mg
Iron
120%9.57mg
5.7 mgvs9.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%84mg
Magnesium
71.4%300mg
84 mgvs300 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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244%5.6mg
Manganese
120%2.77mg
5.6 mgvs2.77 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 .

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73.3%513mg
Phosphorus
137%957mg
513 mgvs957 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.6%1346mg
Potassium
123%4186mg
1346 mgvs4186 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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86.6%47.7μg
Selenium
41.6%23μg
47.7 μgvs23 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.8%57mg
Sodium
39%586mg
57 mgvs586 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.4%3.9mg
Zinc
58.4%6.43mg
3.9 mgvs6.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.3%197g
Water
34.5%1275g
197 gvs1275 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 Garlic vs Boiled Broccoli:
Comparing minerals per 500 calories for Garlic vs Boiled Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: