Comparing Nutrients in 100 grams Boiled Broccoli VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mangos	5%	5%	90%

Macro Nutrients

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.11% 0.019g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	19% 13.7g	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	6.46% 4.68g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 6.97g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	9.15% 0.12mg	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	10.8% 43μg	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	40.4% 36.4mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mangos	Recommended Dietary Allowance
Calcium	4% 40mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	12.3% 0.11mg	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	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	2.74% 0.063mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.26% 83.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.4 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.5 times more Vitamin B9, 1.8 times more Vitamin C, 1.6 times more Vitamin E and 33.6 times more Vitamin K than Raw Mangos.
• Both Boiled and Drained Broccoli and Raw Mangos have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Broccoli as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Mangos:

• Boiled and Drained Broccoli has 3.6 times more Calcium, 4.2 times more Iron, 2.1 times more Magnesium, 3.1 times more Manganese, 4.8 times more Phosphorus, 1.7 times more Potassium, 2.7 times more Selenium, 41 times more Sodium and 5 times more Zinc than Raw Mangos.
• While Raw Mangos contain 1.8 times more Copper than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Mangos have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.3 times more Omega 3, 2.1 times more Fiber and 2.9 times more Protein than Raw Mangos.
• While Raw Mangos contain 1.7 times more Energy, 2.1 times more Carbohydrate, 9.8 times more Sugars and 6.3 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.