Comparing Nutrients in 7 ounces Garlic VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Energy	10% 296kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	11% 14.2g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.17g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	30.5% 0.4mg	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	1.5% 5.95μg	53.6% 214μg	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	68.8% 62mg	143% 129mg	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	1.06% 0.16mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Boiled Broccoli	Recommended Dietary Allowance
Calcium	36% 359mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	42% 3.37mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	16.7% 0.38mg	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	43.4% 304mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.14% 116g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garlic vs Boiled Broccoli:

• Raw Garlic has 3.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 6.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 36 times more Vitamin B9, 2.1 times more Vitamin C, 18.1 times more Vitamin E and 83 times more Vitamin K than Raw Garlic.
• Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw Garlic as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Garlic vs Boiled Broccoli:

• Raw Garlic has 4.5 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 8.6 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 8.9 times more Selenium and 2.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Sodium and 1.5 times more Water than Raw Garlic.
• Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Garlic has 4.3 times more Energy, 4.5 times more Omega 6, 4.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6 times more Omega 3, 1.4 times more Sugars and 1.6 times more Fiber than Raw Garlic.
• Both Raw Garlic as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.