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Comparing Nutrients in 7 ounces BroccoliVS Garlic

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Garlic
16%
3%
81%
7 oz ▼

Macro Nutrients

2.33%67.5kcal
Energy
10%296kcal
67.5 kcalvs296 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.76%0.73g
Fat
1.02%0.99g
0.73 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.55%0.18g
0.23 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.8%0.13g
Omega 3
2.5%0.04g
0.13 gvs0.04 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g
Omega 6
2.67%0.45g
0.097 gvs0.45 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g
Carbohydrate
50.5%65.6g
13 gvs65.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.65%3.37g
Sugars
2.74%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.37 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.86%1.35g
Fructose
NA
≤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]
1.35 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g
Glucose
NA
0.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.2g
Sucrose
NA
0.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g
Fiber
11%4.17g
5.16 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
10%5.6g
Protein
22.5%12.6g
5.6 gvs12.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

6.84%61.5μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
61.5 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.7%0.14mg
Vitamin B1
33%0.4mg
Thiamine
0.14 mgvs0.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
16.8%0.22mg
Riboflavin
0.23 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg
Vitamin B3
8.7%1.4mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
22.7%1.14mg
Vitamin B5
23.7%1.2mg
Pantothenic acid
1.14 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26.7%0.35mg
Vitamin B6
189%2.45mg
Pyridoxine
0.35 mgvs2.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
31.3%125μg
Vitamin B9
1.5%5.95μg
Folates and Folic Acid
125 μgvs5.95 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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197%177mg
Vitamin C
68.8%62mg
Ascorbic acid
177 mgvs62 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.3%1.55mg
Vitamin E
1.06%0.16mg
Tocopherols and Tocotrienols
1.55 mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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168%202μg
Vitamin K
2.8%3.37μg
Phytomenadione or phylloquinone
202 μgvs3.37 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

9.33%93mg
Calcium
36%359mg
93 mgvs359 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.097mg
Copper
66%0.59mg
0.097 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18%1.45mg
Iron
42%3.37mg
1.45 mgvs3.37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.92%41.7mg
Magnesium
12%49.6mg
41.7 mgvs49.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.42mg
Manganese
144%3.3mg
0.42 mgvs3.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
18.7%131mg
Phosphorus
43.4%304mg
131 mgvs304 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
18.4%627mg
Potassium
23.4%796mg
627 mgvs796 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.02%4.96μg
Selenium
51.2%28μg
4.96 μgvs28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
4.37%65.5mg
Sodium
2.25%33.7mg
65.5 mgvs33.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.4%0.81mg
Zinc
21%2.3mg
0.81 mgvs2.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.8%177g
Water
3.14%116g
177 gvs116 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Broccoli vs Garlic:
Comparing minerals per 7 ounces for Broccoli vs Garlic:
Comparison of macro-nutrients per 7 ounces:



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