Comparing Nutrients in 5 ounces Broccoli VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Garlic	16%	3%	81%

Macro Nutrients

	Broccoli	Garlic	Recommended Dietary Allowance
Energy	1.66% 48kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.9% 0.32g	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	36% 47g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	1.96% 1.4g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	7.14% 4g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Garlic	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	135% 1.75mg	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	1.06% 4.25μg	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	49% 44.2mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Garlic	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	47% 0.42mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	103% 2.37mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	36.6% 20μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.24% 83g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 21 times more Vitamin B9, 2.9 times more Vitamin C, 9.8 times more Vitamin E and 59.8 times more Vitamin K than Raw Garlic.
• While Raw Garlic contains 2.8 times more Vitamin B1 and 7.1 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Raw Garlic have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Garlic:

• Raw Broccoli has 1.9 times more Sodium and 1.5 times more Water than Raw Garlic.
• While Raw Garlic contains 3.9 times more Calcium, 6.1 times more Copper, 2.3 times more Iron, 8 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, 5.7 times more Selenium and 2.8 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Garlic have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 3.2 times more Omega 3, 1.7 times more Sugars and 1.2 times more Fiber than Raw Garlic.
• While Raw Garlic contains 4.4 times more Energy, 4.7 times more Omega 6, 5 times more Carbohydrate and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.