Comparing Nutrients in 5 ounces Broccoli VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Carob flour	5%	2%	93%

Macro Nutrients

	Broccoli	Carob flour	Recommended Dietary Allowance
Energy	1.66% 48kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	97% 126g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	96% 69.6g	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	1.33% 0.96g	NA	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	148% 56.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Carob flour	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	40% 0.52mg	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	22.3% 89.3μg	10.3% 41μg	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	140% 126mg	0.31% 0.28mg	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	7.37% 1.1mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Carob flour	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	13% 1.03mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	31.3% 0.72mg	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	13.4% 94mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.14% 5.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Carob flour:

• Raw Broccoli has 31 times more Vitamin A, 1.3 times more Vitamin B1, 12.2 times more Vitamin B5, 2.2 times more Vitamin B9, 446 times more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Carob flour.
• While Carob flour contains 3.9 times more Vitamin B2, 3 times more Vitamin B3 and 2.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli as well as Carob flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Carob flour:

• Raw Broccoli has 24.9 times more Water than Carob flour.
• While Carob flour contains 7.4 times more Calcium, 11.7 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 2.6 times more Potassium, 2.1 times more Selenium and 2.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Carob flour have similar amounts of Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 15.8 times more Omega 3 than Carob flour.
• While Carob flour contains 6.5 times more Energy, 4.3 times more Omega 6, 13.4 times more Carbohydrate, 28.9 times more Sugars, 15.3 times more Fiber and 1.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Carob flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.