Comparing Nutrients in 500 calories Ground Cloves VS Boiled Broccoli

Weight per 500 calories

• Ground Cloves: 183g
• Boiled Broccoli: 1429g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	79% 103g	130g per day for Men 19-50 years
Sugars	6% 4.34g	27.4% 20g	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	2.7% 1.95g	14.6% 10.6g	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	% 2.1g	% 7g	g per day for Men 19-50 years
Sucrose	% 0.036g	% 1.14g	g per day for Men 19-50 years
Fiber	163% 62g	124% 47g	38g per day for Men 19-50 years
Protein	19.5% 11g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	220% 2.86mg	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	11.4% 45.6μg	386% 1543μg	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	0.41% 0.36mg	1030% 927mg	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	107% 16mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Boiled Broccoli	Recommended Dietary Allowance
Calcium	115% 1153mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	270% 21.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	113% 473mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	4770% 110mg	120% 2.77mg	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	27% 190mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	54.7% 1861mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.49% 18g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Ground Cloves Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.