Comparing Nutrients in 14 ounces Fenugreek Seed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fenugreek Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	44.2% 1282kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	257% 98g	31.3% 12g	38g per day for Men 19-50 years
Protein	163% 91g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.7% 6.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	39.7% 0.52mg	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	56.6% 226μg	55.6% 222μg	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	13.2% 12mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	70% 699mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	15% 0.13mg	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	1663% 133mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	180% 758mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	38.5% 0.89mg	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	168% 1175mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	90% 3056mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Fenugreek Seed VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Fenugreek Seed versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fenugreek Seed vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Fenugreek Seed have 5.9 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 times more Vitamin B3 and 4.6 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 17 times more Vitamin A and 13.4 times more Vitamin C than Fenugreek Seed Spices.
• Both Fenugreek Seed and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Fenugreek Seed have insufficient amounts of Vitamin A
• Both Fenugreek Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fenugreek Seed vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Fenugreek Seed have 5.3 times more Calcium, 32.6 times more Copper, 55 times more Iron, 14.7 times more Magnesium, 5.5 times more Manganese, 6 times more Phosphorus, 5.4 times more Potassium, 9 times more Selenium, 6.1 times more Sodium and 8.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 10.3 times more Water than Fenugreek Seed Spices.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fenugreek Seed have 11.5 times more Energy, 53.4 times more Fat, 81.1 times more Saturated Fat, 10.9 times more Carbohydrate, 8.2 times more Fiber and 7.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy