Comparing Nutrients in 1 kilogram Broccoli VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Epazote	4%	13%	83%

Macro Nutrients

	Broccoli	Epazote	Recommended Dietary Allowance
Energy	11.7% 340kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	NA	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	100% 38g	38g per day for Men 19-50 years
Protein	50.4% 28g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Epazote	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	117% 1.52mg	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	158% 630μg	538% 2150μg	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	991% 892mg	40% 36mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Epazote	Recommended Dietary Allowance
Calcium	47% 470mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	211% 1.9mg	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	91% 7.3mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1347% 31mg	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	94% 660mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	24% 893g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Epazote:

• Raw Broccoli has 10.3 times more Vitamin A, 2.5 times more Vitamin B1, 3.2 times more Vitamin B5 and 24.8 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 3 times more Vitamin B2 and 3.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Raw Epazote have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Broccoli as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Epazote:

• Raw Broccoli has 2.8 times more Selenium than Raw Epazote.
• While Raw Epazote contains 5.9 times more Calcium, 3.9 times more Copper, 2.6 times more Iron, 5.8 times more Magnesium, 14.8 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 1.3 times more Sodium and 2.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Epazote have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 8.5 times more Protein than Raw Epazote.
• While Raw Epazote contains 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Epazote have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Broccoli as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.