Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Dried Marjoram Spices

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	8.97% 260kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	466% 606g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	56.4% 41g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	1061% 403g	38g per day for Men 19-50 years
Protein	50% 28g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	915% 12mg	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	168% 670μg	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	627% 564mg	571% 514mg	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	81.3% 12mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	56% 560mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1259% 11.3mg	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	101% 8.1mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	2362% 54.3mg	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	71.4% 500mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	327% 36mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Marjoram Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Dried Marjoram Spices:

• 1 kg of Dried Marjoram Spices contains 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 Frozen Chopped Broccoli and Dried Marjoram Spices provide similar amounts of Vitamin C per one kilogram.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Dried Marjoram Spices:

• 1 kilogram of Frozen Chopped Broccoli has 12 times more Water than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Marjoram Spices contains 10.4 times more Energy, 24.3 times more 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.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6