Comparing Nutrients in 14 ounces Boiled Broccoli VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	4.8% 139kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	185% 240g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	22.4% 16.2g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	421% 160g	38g per day for Men 19-50 years
Protein	17% 9.45g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	34% 306μg	178% 1599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	363% 4.72mg	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	107% 429μg	272% 1087μg	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	286% 258mg	227% 204mg	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	38.4% 5.75mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	16% 159mg	790% 7898mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	500% 4.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	4103% 328mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	938% 21.6mg	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	38% 266mg	173% 1214mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	178% 6041mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.82% 30.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Dried Marjoram Spices:

• Boiled and Drained Broccoli has 1.3 times more Vitamin C than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.2 times more Vitamin A, 4.6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin B3, 6 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Marjoram Spices have similar amounts of Vitamin E per 14 oz.
• Both Boiled and Drained Broccoli as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Dried Marjoram Spices:

• Boiled and Drained Broccoli has 11.7 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 49.8 times more Calcium, 18.6 times more Copper, 123.4 times more Iron, 16.5 times more Magnesium, 28 times more Manganese, 4.6 times more Phosphorus, 5.2 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Dried Marjoram Spices contain 7.7 times more Energy, 17.2 times more Fat, 6.7 times more Saturated Fat, 27.1 times more Omega 3, 23 times more Omega 6, 8.4 times more Carbohydrate, 2.9 times more Sugars, 12.2 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.