Comparing Nutrients in 100 calories Dried Tarragon VS Frozen Chopped Broccoli

Weight per 100 calories

• Dried Tarragon: 34g
• Frozen Chopped Broccoli: 385g

Dried Tarragon has 11.3 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 Tarragon or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Tarragon	26%	18%	56%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Tarragon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	62.6% 1g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.48% 0.25g	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	13% 17g	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	6.6% 2.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Tarragon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	7.9% 71μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	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	63% 0.82mg	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	23.2% 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	19% 17mg	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 Tarragon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	38.6% 386mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	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	137% 11mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	15% 106mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	30% 1024mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.5μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	9.5% 352g	3700g per day for Men 19-50 years

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

• Dried Tarragon Spices have 1.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B9 and 12.8 times more Vitamin C than Dried Tarragon Spices.
• Both Dried Tarragon 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 Tarragon vs Frozen Chopped Broccoli:

• Dried Tarragon Spices have 1.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese and 1.3 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Phosphorus, 7.2 times more Selenium, 4.4 times more Sodium, 1.4 times more Zinc and 134.1 times more Water than Dried Tarragon Spices.

Comparison of macro-nutrients per 100 calories:

• Dried Tarragon Spices have 2.2 times more Fat, 3.8 times more Saturated Fat, 2.5 times more Omega 3 and 2.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.6 times more Fiber and 1.4 times more Protein than Dried Tarragon Spices.
• Both Dried Tarragon Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dried Tarragon Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.