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Comparing Nutrients in 100 calories GarlicVSBoiled Broccoli

Weight per 100 calories

Garlic
67g
Boiled Broccoli
286g

Garlic has 4.3 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

ProteinsFatsCarbs


Garlic
16%
3%
81%
Boiled Broccoli
23%
9%
68%
100 kcal ▼

Macro Nutrients

GarlicvsBoiled Broccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.35%
Fat
1.2%
0.34 gvs1.17 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
7.63%
Protein
12%
4.27 gvs6.8 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
17%
Carbohydrate
15.8%
22 gvs20.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.92%
Sugars
5.48%
0.67 gvs3.97 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
3.7%
Fiber
25%
1.4 gvs9.43 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
0.19%
Saturated Fat
0.72%
0.06 gvs0.23 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
21%
0.01 gvs0.34 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.88%
Omega 6
0.88%
0.15 gvs0.15 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
1.05%
Water
6.9%
39 gvs255 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

GarlicvsBoiled Broccoli
0%
Vitamin A
24%
0 μgvs220 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
11%
Thiamine
15%
0.13 mgvs0.18 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
27%
0.07 mgvs0.35 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
2.94%
Vitamin B3
9.88%
0.47 mgvs1.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
64%
Vitamin B6
44%
0.83 mgvs0.57 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
23%
Vitamin C
206%
21 mgvs185 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
0.33%
Vitamin E
27.6%
0.05 mgvs4.14 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0.95%
Vitamin K
336%
1.14 μgvs403 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
0.5%
Folate
77%
2 μgvs309 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

GarlicvsBoiled Broccoli
12%
Calcium
11%
121 mgvs114 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
22%
Copper
19%
0.2 mgvs0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
14%
Iron
23.8%
1.14 mgvs1.9 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
4%
Magnesium
14%
16.8 mgvs60 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
48.7%
Manganese
24%
1.12 mgvs0.55 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
14.7%
Phosphorus
27%
103 mgvs191 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
7.9%
Potassium
24.6%
269 mgvs837 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
17%
Selenium
8.3%
9.53 μgvs4.57 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.73%
Sodium
7.8%
11 mgvs117 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
7.1%
Zinc
12%
0.78 mgvs1.3 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Garlic vs Boiled Broccoli:
Raw Garlic has 1.5 times more Vitamin B6 than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.4 times more Thiamine, 5 times more Vitamin B2, 3.4 times more Vitamin B3, 8.8 times more Vitamin C, 82.8 times more Vitamin E, 353.5 times more Vitamin K and 154.5 times more Folate than Raw Garlic.

Comparing minerals per 100 calories for Garlic vs Boiled Broccoli:
Raw Garlic has 2 times more Manganese and 2.1 times more Selenium than Boiled and Drained Broccoli. While Boiled and Drained Broccoli contains 1.7 times more Iron, 3.6 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Potassium, 10.6 times more Sodium and 1.7 times more Zinc than Raw Garlic. Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Boiled and Drained Broccoli contains 3.4 times more Fat, 1.6 times more Protein, 5.9 times more Sugars, 6.7 times more Fiber, 34 times more Omega 3 and 6.5 times more Water than Raw Garlic. Both Raw Garlic and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.Both Raw Garlic as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6 in 100 kcal.




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