Comparing Nutrients in 1 kilogram Broccoli VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	11.7% 340kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	51% 66.4g	466% 606g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	1061% 403g	38g per day for Men 19-50 years
Protein	50.4% 28g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	47% 470mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	327% 36mg	11mg per day for Men 19-50 years
Water	24% 893g	2.06% 76.4g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin C than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 13 times more Vitamin A, 4.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.4 times more Vitamin B3, 6.8 times more Vitamin B6, 4.3 times more Vitamin B9, 2.2 times more Vitamin E and 6.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli has 11.7 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 42.3 times more Calcium, 23.1 times more Copper, 113.3 times more Iron, 16.5 times more Magnesium, 25.9 times more Manganese, 4.6 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Selenium, 2.3 times more Sodium and 8.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dried Marjoram Spices contain 8 times more Energy, 19 times more Fat, 4.6 times more Saturated Fat, 51.3 times more Omega 3, 24 times more Omega 6, 9.1 times more Carbohydrate, 2.4 times more Sugars, 15.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.