Comparing Nutrients in 1 kilogram Ground Nutmeg VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Ground Nutmeg	Broccoli	Recommended Dietary Allowance
Energy	181% 5250kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	374% 363g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	811% 259g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	20.6% 3.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	379% 493g	51% 66.4g	130g per day for Men 19-50 years
Sugars	41.2% 30g	23.4% 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	NA	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	547% 208g	68.4% 26g	38g per day for Men 19-50 years
Protein	104% 58.4g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	135% 1.75mg	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	190% 760μg	158% 630μg	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	33.3% 30mg	991% 892mg	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	0% 0mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Broccoli	Recommended Dietary Allowance
Calcium	184% 1840mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	54.4% 0.49mg	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	380% 30.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1261% 29mg	91% 2.1mg	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	304% 2130mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	195% 21.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Ground Nutmeg vs Broccoli:

• Ground Nutmeg Spices have 4.9 times more Vitamin B1, 2 times more Vitamin B3 and 1.2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 2.1 times more Vitamin B2, 29.7 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Ground Nutmeg Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Nutmeg vs Broccoli:

• Ground Nutmeg Spices have 3.9 times more Calcium, 21 times more Copper, 4.2 times more Iron, 8.7 times more Magnesium, 13.8 times more Manganese, 3.2 times more Phosphorus and 5.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Selenium, 2.1 times more Sodium and 14.3 times more Water than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Nutmeg Spices have 15.4 times more Energy, 98.1 times more Fat, 227.5 times more Saturated Fat, 7.1 times more Omega 6, 7.4 times more Carbohydrate, 1.8 times more Sugars, 8 times more Fiber and 2.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.