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Comparing Nutrients in 100 calories BroccoliVSGarlic

Weight per 100 calories

Broccoli
294g
Garlic
67g

Raw Garlic has 4.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Garlic?

Macros Ratio

ProteinsFatsCarbs


Broccoli
27%
8%
65%
Garlic
16%
3%
81%
100 kcal ▼

Macro Nutrients

BroccolivsGarlic
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.13%
Fat
0.35%
1.1 gvs0.34 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
15%
Protein
7.63%
8.3 gvs4.27 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
15%
Carbohydrate
17%
19.5 gvs22 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
6.9%
Sugars
0.92%
5 gvs0.67 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
20%
Fiber
3.7%
7.65 gvs1.4 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.06%
Saturated Fat
0.19%
0.34 gvs0.06 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
12%
Omega 3
0.63%
0.19 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.82%
Omega 6
0.88%
0.14 gvs0.15 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
7.1%
Water
1.05%
263 gvs39 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

BroccolivsGarlic
10%
Vitamin A
0%
91 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
17.5%
Thiamine
11%
0.21 mgvs0.13 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
26%
Vitamin B2
5.4%
0.34 mgvs0.07 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
11.8%
Vitamin B3
2.94%
1.88 mgvs0.47 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
39%
Vitamin B6
64%
0.51 mgvs0.83 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
291%
Vitamin C
23%
262 mgvs21 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
15%
Vitamin E
0.33%
2.3 mgvs0.05 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
249%
Vitamin K
0.95%
299 μgvs1.14 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
46%
Folate
0.5%
185 μgvs2 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

BroccolivsGarlic
14%
Calcium
12%
138 mgvs121 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
15.6%
Copper
22%
0.14 mgvs0.2 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
27%
Iron
14%
2.15 mgvs1.14 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
14.7%
Magnesium
4%
61.8 mgvs16.8 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
27%
Manganese
48.7%
0.62 mgvs1.12 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
27.7%
Phosphorus
14.7%
194 mgvs103 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
27%
Potassium
7.9%
929 mgvs269 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
13%
Selenium
17%
7.35 μgvs9.53 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
6.47%
Sodium
0.73%
97 mgvs11 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
11%
Zinc
7.1%
1.2 mgvs0.78 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Garlic:
Raw Broccoli has 1.6 times more Thiamine, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 12.5 times more Vitamin C, 46 times more Vitamin E, 262.3 times more Vitamin K and 92.5 times more Folate than Raw Garlic. While Raw Garlic contains 1.6 times more Vitamin B6 than Raw Broccoli.

Comparing minerals per 100 calories for Broccoli vs Garlic:
Raw Broccoli has 1.9 times more Iron, 3.7 times more Magnesium, 1.9 times more Phosphorus, 3.5 times more Potassium, 8.8 times more Sodium and 1.5 times more Zinc than Raw Garlic. While Raw Garlic contains 1.4 times more Copper, 1.8 times more Manganese and 1.3 times more Selenium than Raw Broccoli. Both Raw Broccoli and Raw Garlic have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Raw Broccoli has 3.2 times more Fat, 1.9 times more Protein, 7.5 times more Sugars, 5.5 times more Fiber, 5.7 times more Saturated Fat, 19 times more Omega 3 and 6.7 times more Water than Raw Garlic. Both Raw Broccoli and Raw Garlic have similar amounts of Energy and Carbohydrate per 100 kcal.Both Raw Broccoli as well as Raw Garlic have insufficient amounts of Omega 6 in 100 kcal.




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