Comparing Nutrients in 7 ounces Chives VS Broccoli

Macros Ratio

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

Macro Nutrients

	Chives	Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	10% 13g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Chives	Broccoli	Recommended Dietary Allowance
Vitamin A	48% 433μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.02% 1.3mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26.7% 0.35mg	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	52% 208μg	31.3% 125μg	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	128% 115mg	197% 177mg	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	2.78% 0.42mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	352% 422μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chives	Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	11% 0.097mg	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	39.7% 3.18mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	18% 0.42mg	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	16.4% 115mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chives vs Broccoli:

• Raw Chives have 7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Raw Chives and Raw Broccoli have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Chives as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chives vs Broccoli:

• Raw Chives have 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.
• While Raw Broccoli contains 2.8 times more Selenium and 11 times more Sodium than Raw Chives.
• Both Raw Chives and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chives have 5.1 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 4.2 times more Omega 3 and 1.5 times more Carbohydrate than Raw Chives.
• Both Raw Chives and Raw Broccoli have similar amounts of Energy, Sugars, Fiber and Protein per 7 oz.
• Both Raw Chives as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.