Comparing Nutrients in 1 kilogram Boiled Broccoli VS Poultry Seasoning Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Poultry Seasoning Spices	10%	18%	72%

Macro Nutrients

	Boiled Broccoli	Poultry Seasoning Spices	Recommended Dietary Allowance
Energy	12% 350kcal	106% 3070kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	103% 33g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	590% 9.44g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	58.4% 9.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	505% 656g	130g per day for Men 19-50 years
Sugars	19% 14g	25% 18g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	297% 113g	38g per day for Men 19-50 years
Protein	42.5% 24g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Poultry Seasoning Spices	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	147% 1320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	186% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	1015% 13mg	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	270% 1080μg	345% 1380μg	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	721% 649mg	133% 120mg	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	97% 14.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	6712% 8054μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Poultry Seasoning Spices	Recommended Dietary Allowance
Calcium	40% 400mg	996% 9960mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	937% 8.43mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	4413% 353mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	533% 2240mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	2981% 68.6mg	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	96% 670mg	244% 1710mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	201% 6840mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	24% 893g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Poultry Seasoning Spices:

• Boiled and Drained Broccoli has 5.4 times more Vitamin C than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 1.7 times more Vitamin A, 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.4 times more Vitamin B3, 6.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 5.7 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Poultry Seasoning Spices have similar amounts of Vitamin E per 1 kg.
• Both Boiled and Drained Broccoli as well as Poultry Seasoning Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Poultry Seasoning Spices:

• Boiled and Drained Broccoli has 1.5 times more Sodium and 9.6 times more Water than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 24.9 times more Calcium, 13.8 times more Copper, 52.7 times more Iron, 10.7 times more Magnesium, 35.3 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 4.5 times more Selenium and 7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Poultry Seasoning Spices contain 8.8 times more Energy, 18.4 times more Fat, 41.6 times more Saturated Fat, 7.9 times more Omega 3, 19.5 times more Omega 6, 9.1 times more Carbohydrate, 1.3 times more Sugars, 3.4 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Poultry Seasoning Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.