Comparing Nutrients in 5 ounces Avocados VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Avocados	Boiled Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	7.83% 10g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	2.7% 1.97g	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	0.23% 0.17g	1.45% 1.05g	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	% 0.52g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.085g	% 0.11g	g per day for Men 19-50 years
Fiber	25% 9.5g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Avocados	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22% 0.28mg	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	28.7% 115μg	38.3% 153μg	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	15.7% 14mg	102% 92mg	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	19.6% 2.93mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	0.14% 5.67μg	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	9.75% 0.78mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	12% 0.27mg	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	10.5% 73.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Avocados vs Boiled Broccoli:

• Raw Avocados have 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 1.3 times more Vitamin B9, 6.5 times more Vitamin C and 6.7 times more Vitamin K than Raw Avocados.
• Both Raw Avocados and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Avocados as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs Boiled Broccoli:

• Raw Avocados have 3.1 times more Copper, 1.4 times more Magnesium, 1.7 times more Potassium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 1.4 times more Manganese, 1.3 times more Phosphorus, 4 times more Selenium and 5.9 times more Sodium than Raw Avocados.
• Both Raw Avocados and Boiled and Drained Broccoli have similar amounts of Iron and Water per 5 oz.
• Both Raw Avocados as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Avocados have 4.6 times more Energy, 35.8 times more Fat, 26.9 times more Saturated Fat, 32.8 times more Omega 6 and 2 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Sugars and 6.2 times more Fructose than Raw Avocados.
• Both Raw Avocados and Boiled and Drained Broccoli have similar amounts of Omega 3, Carbohydrate and Protein per 5 oz.
• Both Raw Avocados as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.