Comparing Nutrients in 1 kilogram Boiled Broccoli VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Energy	12% 350kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	85.3% 27.3g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	431% 6.9g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	29.4% 5g	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	492% 639g	130g per day for Men 19-50 years
Sugars	19% 14g	23.6% 17g	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	974% 370g	38g per day for Men 19-50 years
Protein	42.5% 24g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	211% 1900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	428% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	307% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	309% 49.4mg	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	423% 5.5mg	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	685% 2740μg	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	556% 500mg	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	499% 74.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	14288% 17145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	40% 400mg	1890% 18900mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	956% 8.6mg	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	15450% 1236mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	3420% 78.7mg	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	287% 2010mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	239% 8140mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	562% 61.8mg	11mg per day for Men 19-50 years
Water	24% 893g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dried Thyme Spices:

• Boiled and Drained Broccoli has 1.3 times more Vitamin C than Dried Thyme Spices.
• While Dried Thyme Spices contain 2.5 times more Vitamin A, 8.1 times more Vitamin B1, 3.2 times more Vitamin B2, 8.9 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, 5.2 times more Vitamin E and 12.2 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dried Thyme Spices:

• Boiled and Drained Broccoli has 11.5 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 47.3 times more Calcium, 14.1 times more Copper, 184.5 times more Iron, 10.5 times more Magnesium, 40.6 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 2.9 times more Selenium, 1.3 times more Sodium and 13.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dried Thyme Spices contain 7.9 times more Energy, 18.1 times more Fat, 34.6 times more Saturated Fat, 5.8 times more Omega 3, 9.8 times more Omega 6, 8.9 times more Carbohydrate, 11.2 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Thyme Spices have similar amounts of Sugars per 1 kg.
• Both Boiled and Drained Broccoli as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.