Comparing Nutrients in 100 calories Dried Rosemary Spices VS Frozen Chopped Broccoli

Weight per 100 calories

• Dried Rosemary Spices: 30g
• Frozen Chopped Broccoli: 385g

Dried Rosemary Spices have 12.7 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Dried Rosemary Spices or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Rosemary Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	NA	4.4% 3.2g	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	5.24% 47μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.95% 0.13mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.4% 0.53mg	38.5% 0.5mg	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	23% 93μg	64.4% 258μg	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	20.5% 18.5mg	241% 217mg	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	NA	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	38.7% 387mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	16.2% 0.15mg	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	110% 8.84mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	49% 1.13mg	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	3.02% 21mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	8.87% 0.98mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Rosemary Spices vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 4.2 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 6 times more Vitamin B3, 2.8 times more Vitamin B9 and 11.7 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 per 100 kcal.
• Both Dried Rosemary Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Rosemary Spices vs Frozen Chopped Broccoli:

• Dried Rosemary Spices have 1.8 times more Calcium and 2.8 times more Iron than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Manganese, 9.1 times more Phosphorus, 2.8 times more Potassium, 7.7 times more Selenium, 6.1 times more Sodium, 1.9 times more Zinc and 125.1 times more Water than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Rosemary Spices have 4.1 times more Fat, 13.2 times more Saturated Fat and 2.9 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 100 kcal.
• Both Dried Rosemary Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.