Comparing Nutrients in 14 ounces Broccoli VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Energy	4.65% 135kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	17% 5.47g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	465% 7.45g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	155% 201g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	39.8% 29g	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	3.72% 2.7g	2.3% 1.67g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 16.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	279% 106g	38g per day for Men 19-50 years
Protein	20% 11g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	42.8% 385μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	247% 39.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	275% 3.57mg	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	62.5% 250μg	179% 714μg	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	393% 354mg	551% 496mg	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	20.6% 3.1mg	237% 35.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	18.7% 187mg	452% 4525mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	344% 3.1mg	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	36.2% 2.9mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	378% 1588mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	1693% 39mg	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	37.4% 262mg	247% 1730mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	313% 10649mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	196% 21.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices contain 3.1 times more Vitamin A, 2.8 times more Vitamin B1, 20.4 times more Vitamin B2, 15.6 times more Vitamin B3, 1.8 times more Vitamin B5, 5.1 times more Vitamin B6, 2.9 times more Vitamin B9, 1.4 times more Vitamin C, 11.5 times more Vitamin E and 13.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Dried Parsley Spices:

• Raw Broccoli has 15.2 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 24.3 times more Calcium, 15.9 times more Copper, 30.2 times more Iron, 19 times more Magnesium, 46.7 times more Manganese, 6.6 times more Phosphorus, 8.5 times more Potassium, 5.6 times more Selenium, 13.7 times more Sodium and 13.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Dried Parsley Spices contain 8.6 times more Energy, 14.8 times more Fat, 12.1 times more Saturated Fat, 29.8 times more Omega 3, 25.5 times more Omega 6, 7.6 times more Carbohydrate, 4.3 times more Sugars, 10.3 times more Fiber and 9.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.