Comparing Nutrients in 5 ounces Broccoli VS Chives

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chives	35%	18%	47%

Macro Nutrients

	Broccoli	Chives	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.1% 0.36g	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	4.74% 6.17g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.6% 2.62g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.14% 4g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chives	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	15% 0.2mg	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	37.2% 149μg	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	92% 82.4mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	251% 301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chives	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	24.7% 0.22mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23% 0.53mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	12.3% 420mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.47% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Chives:

• Raw Broccoli has 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin C and 3.7 times more Vitamin E than Raw Chives.
• While Raw Chives contain 7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Chives have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Raw Chives have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Chives:

• Raw Broccoli has 2.8 times more Selenium and 11 times more Sodium than Raw Chives.
• While Raw Chives contain 2 times more Calcium, 3.2 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Chives have similar amounts of Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 4.2 times more Omega 3 and 1.5 times more Carbohydrate than Raw Chives.
• While Raw Chives contain 5.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Raw Chives have similar amounts of Energy, Sugars, Fiber and Protein per 5 oz.
• Both Raw Broccoli as well as Raw Chives have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.