Comparing Nutrients in 5 ounces Garlic VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Garlic	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.3% 211kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	11% 4.25g	38g per day for Men 19-50 years
Protein	16% 9g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Garlic	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	14% 0.18mg	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	1.06% 4.25μg	20% 79.4μg	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	49% 44.2mg	63% 57mg	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	0.76% 0.11mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.7% 257mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	5.35% 0.048mg	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	30% 2.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	13.7% 0.32mg	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	31% 217mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.24% 83g	3.48% 129g	3700g per day for Men 19-50 years

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

• Raw Garlic has 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 9.5 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 18.7 times more Vitamin B9, 1.3 times more Vitamin C, 16.5 times more Vitamin E and 51.8 times more Vitamin K than Raw Garlic.
• Both Raw Garlic as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garlic vs Cooked Chopped Frozen Broccoli:

• Raw Garlic has 5.5 times more Calcium, 8.8 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 7.5 times more Manganese, 3.1 times more Phosphorus, 2.8 times more Potassium, 20.3 times more Selenium, 1.5 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Water than Raw Garlic.

Comparison of macro-nutrients per 5 ounces:

• Raw Garlic has 5.3 times more Energy, 17.6 times more Omega 6, 6.2 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Omega 3, 1.5 times more Sugars and 1.4 times more Fiber than Raw Garlic.
• Both Raw Garlic as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.