Comparing Nutrients in 14 ounces Dried Marjoram Spices VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Marjoram Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	37% 1076kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	801% 13g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	14.6% 19g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	421% 160g	31.3% 12g	38g per day for Men 19-50 years
Protein	89.7% 50.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	178% 1599μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.72mg	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	272% 1087μg	66.5% 266μg	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	227% 204mg	249% 224mg	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	44.7% 6.7mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	790% 7898mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	16.8% 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	4103% 328mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	938% 21.6mg	50.7% 1.17mg	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	173% 1214mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	178% 6041mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.82% 30.3g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dried Marjoram Spices have 7.8 times more Vitamin A, 5.5 times more Vitamin B1, 3.3 times more Vitamin B2, 8.8 times more Vitamin B3, 9.2 times more Vitamin B6, 4.1 times more Vitamin B9, 1.4 times more Vitamin E and 7.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Dried Marjoram Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin C per 14 oz.
• Both Dried Marjoram Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Marjoram Spices have 35.5 times more Calcium, 29.8 times more Copper, 102.1 times more Iron, 19.2 times more Magnesium, 18.5 times more Manganese, 6.1 times more Phosphorus, 7.2 times more Potassium, 1.6 times more Selenium, 3.2 times more Sodium and 7.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12 times more Water than Dried Marjoram Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Marjoram Spices have 10.4 times more Energy, 24.3 times more Fat, 12 times more Saturated Fat, 30.8 times more Omega 3, 37.9 times more Omega 6, 12.7 times more Carbohydrate, 3 times more Sugars, 13.4 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Marjoram Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.