Comparing Nutrients in 14 ounces Ground Savory VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Savory	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37.2% 1080kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	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	210% 273g	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	477% 181g	31.3% 12g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	113% 1020μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	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	553% 7.2mg	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	NA	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	220% 198mg	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

	Ground Savory	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	846% 8462mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	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	1879% 150mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	356% 1496mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	1053% 24.2mg	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	79.4% 556mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	123% 4171mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Savory vs Cooked Chopped Frozen Broccoli:

• Ground Savory Spice has 5 times more Vitamin A, 6.7 times more Vitamin B1, 8.9 times more Vitamin B3, 13.9 times more Vitamin B6 and 1.2 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Ground Savory Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Savory vs Cooked Chopped Frozen Broccoli:

• Ground Savory Spice has 64.6 times more Calcium, 24.9 times more Copper, 62.1 times more Iron, 29 times more Magnesium, 27.4 times more Manganese, 2.9 times more Phosphorus, 7.4 times more Potassium, 6.6 times more Selenium, 2.2 times more Sodium and 15.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10.1 times more Water than Ground Savory Spice.

Comparison of macro-nutrients per 14 ounces:

• Ground Savory Spice has 9.7 times more Energy, 49.3 times more Fat, 181.1 times more Saturated Fat, 12.8 times more Carbohydrate, 15.2 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Ground Savory Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.