Comparing Nutrients in 7 ounces Ground Cloves VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ground Cloves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.7% 544kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 25.8g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	72.6% 1.16g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	4.02% 2.9g	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	2.93% 2.12g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	177% 67.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	21% 12g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	12.4% 49.6μg	46.6% 187μg	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	0.44% 0.4mg	151% 136mg	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	117% 17.5mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 281μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	125% 1254mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	7.94% 0.071mg	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	293% 23.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	122% 514mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5188% 119mg	22% 0.51mg	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	29.5% 206mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	36.6% 550mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cloves VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Ground Cloves versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ground Cloves vs Frozen Broccoli Spears:

• 7 ounces of Ground Cloves have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6, 6.5 times more Vitamin E and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin A, 3.8 times more Vitamin B9 and 341.5 times more Vitamin C than Ground Cloves Spices.
• 7 ounces of Ground Cloves have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Cloves Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ground Cloves vs Frozen Broccoli Spears:

• 7 ounces of Ground Cloves have 15.4 times more Calcium, 10.2 times more Copper, 16.4 times more Iron, 16.2 times more Magnesium, 234.9 times more Manganese, 1.8 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 16.3 times more Sodium and 6.8 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9.2 times more Water than Ground Cloves Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Cloves have 9.4 times more Energy, 38.2 times more Fat, 76 times more Saturated Fat, 4.7 times more Omega 3, 71.8 times more Omega 6, 12.2 times more Carbohydrate, 1.6 times more Sugars, 11.3 times more Fiber and 2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6