Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Garlic

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Garlic	16%	3%	81%

Macro Nutrients

	Cooked Broccoli Raab	Garlic	Recommended Dietary Allowance
Energy	0.86% 25kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	1.38% 1g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Garlic	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	95% 1.24mg	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	17.8% 71μg	0.75% 3μg	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	41% 37mg	34.7% 31mg	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	17% 2.53mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Garlic	Recommended Dietary Allowance
Calcium	11.8% 118mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	33.2% 0.3mg	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	16% 1.27mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	72.7% 1.67mg	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	11.7% 82mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	26% 14μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.6% 58.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Garlic per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Garlic to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Garlic:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 23.7 times more Vitamin B9, 31.6 times more Vitamin E and 150.6 times more Vitamin K than Garlic.
• While 100 g of Raw Garlic contain 1.3 times more Vitamin B5 and 5.6 times more Vitamin B6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Garlic provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Garlic:

• 100 grams of Cooked Broccoli Raab have 3.3 times more Sodium and 1.6 times more Water than Garlic.
• While 100 g of Raw Garlic contain 1.5 times more Calcium, 4 times more Copper, 1.3 times more Iron, 4.4 times more Manganese, 1.9 times more Phosphorus, 10.9 times more Selenium and 2.1 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Garlic contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 10.1 times more Omega 3 and 1.3 times more Fiber than Garlic.
• While 100 g of Raw Garlic contain 6 times more Energy, 10.6 times more Carbohydrate and 1.7 times more Protein than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Garlic provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Garlic provide inadequate amounts of Omega 6 in 100 grams.