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

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Oregano Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	36.3% 1052kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	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	210% 274g	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	6.2% 4.5g	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	% 7.54g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	444% 169g	31.3% 12g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	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 Oregano Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	634% 6338mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	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	1826% 146mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	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	84% 587mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	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	6.6% 99mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	9.8% 363g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have 1.6 times more Vitamin A, 3.3 times more Vitamin B1, 5.5 times more Vitamin B2, 9.9 times more Vitamin B3, 3.3 times more Vitamin B5, 8 times more Vitamin B6, 3.5 times more Vitamin B9, 15 times more Vitamin E and 7.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24.5 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano 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 Oregano Spices vs Frozen Chopped Broccoli:

• Dried Oregano Spices have 28.5 times more Calcium, 16.7 times more Copper, 45.4 times more Iron, 15 times more Magnesium, 17 times more Manganese, 3 times more Phosphorus, 5.9 times more Potassium, 1.6 times more Selenium and 5.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 9.2 times more Water than Dried Oregano Spices.
• Both Dried Oregano Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 10.2 times more Energy, 14.8 times more Fat, 35.3 times more Saturated Fat, 5.9 times more Omega 3, 24.1 times more Omega 6, 14.4 times more Carbohydrate, 3 times more Sugars, 1.4 times more Fructose, 14.2 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Oregano Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.