Comparing Nutrients in 1 kilogram Caraway Seed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Caraway Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	115% 3330kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	184% 31.2g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	384% 499g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1000% 380g	79% 30g	38g per day for Men 19-50 years
Protein	353% 198g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	20% 180μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	100% 1.3mg	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	25% 100μg	75% 300μg	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	233% 210mg	446% 401mg	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	167% 25mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	689% 6890mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	47.8% 0.43mg	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	2029% 162mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	141% 3.25mg	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	811% 5680mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	397% 13510mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	500% 55mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	2.67% 99g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Caraway Seed VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Caraway Seed versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Caraway Seed vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Caraway Seed has 7 times more Vitamin B1, 4.7 times more Vitamin B2, 7.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.9 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.8 times more Vitamin A, 3 times more Vitamin B9, 1.9 times more Vitamin C and more Vitamin K than Caraway Seed Spices.
• 1 kilogram of Caraway Seed have insufficient amounts of Vitamin K
• Both Caraway Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Caraway Seed vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Caraway Seed has 13.5 times more Calcium, 21.2 times more Copper, 26.6 times more Iron, 12.9 times more Magnesium, 4 times more Manganese, 10.3 times more Phosphorus, 7.5 times more Potassium, 6.4 times more Selenium and 18.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 9.2 times more Water than Caraway Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Caraway Seed has 11.9 times more Energy, 132.6 times more Fat, 3.6 times more Omega 3, 240.2 times more Omega 6, 9.3 times more Carbohydrate, 12.7 times more Fiber and 6.4 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.3 times more Sugars than Caraway Seed Spices.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6