Comparing Nutrients in 100 grams Boiled Broccoli VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Boiled Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	11% 8g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.6% 0.073mg	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	27% 108μg	14.3% 57μg	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	72% 65mg	27.7% 25mg	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	9.67% 1.45mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Prepared Horseradish	Recommended Dietary Allowance
Calcium	4% 40mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	6.44% 0.058mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	5.48% 0.13mg	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	9.57% 67mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Prepared Horseradish:

• Boiled and Drained Broccoli has more Vitamin A, 7.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.4 times more Vitamin B3, 6.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 2.6 times more Vitamin C, 145 times more Vitamin E and 108.5 times more Vitamin K than Prepared Horseradish.
• Both Boiled and Drained Broccoli as well as Prepared Horseradish have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Prepared Horseradish:

• Boiled and Drained Broccoli has 1.6 times more Iron, 1.5 times more Manganese and 2.2 times more Phosphorus than Prepared Horseradish.
• While Prepared Horseradish contains 1.4 times more Calcium, 1.3 times more Magnesium, 1.8 times more Selenium, 10.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Prepared Horseradish have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.2 times more Omega 3 and 2 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 1.4 times more Energy, 5.6 times more Omega 6, 1.6 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Prepared Horseradish have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Prepared Horseradish have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.