Comparing Nutrients in 1 kilogram Ground Turmeric VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Ground Turmeric	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	108% 3120kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	33.5% 32.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	57.4% 18.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	39.5% 6.7g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	516% 671g	24% 31g	130g per day for Men 19-50 years
Sugars	44.3% 32g	8.55% 6.2g	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	6.2% 4.5g	3.3% 2.4g	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	% 3.8g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 24g	% 1.5g	g per day for Men 19-50 years
Fiber	597% 227g	73.7% 28g	38g per day for Men 19-50 years
Protein	173% 97g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	169% 2.2mg	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	50% 200μg	178% 710μg	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	7.78% 7mg	411% 370mg	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	295% 44.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	168% 1680mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	83.3% 0.75mg	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	6875% 550mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	495% 2080mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	8609% 198mg	165% 3.8mg	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	427% 2990mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	612% 20800mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	409% 45mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.47% 129g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Turmeric VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Turmeric versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ground Turmeric vs Cooked Broccoli Raab:

• 1 kilogram of Ground Turmeric has 1.2 times more Vitamin B5 and 1.8 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9, 52.9 times more Vitamin C and 19.1 times more Vitamin K than Ground Turmeric Spice.
• Both Ground Turmeric and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Ground Turmeric have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Turmeric Spice as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ground Turmeric vs Cooked Broccoli Raab:

• 1 kilogram of Ground Turmeric has 1.4 times more Calcium, 17.3 times more Copper, 43.3 times more Iron, 7.7 times more Magnesium, 52.1 times more Manganese, 3.6 times more Phosphorus, 6.1 times more Potassium, 4.8 times more Selenium and 8.3 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.1 times more Sodium and 7.1 times more Water than Ground Turmeric Spice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Turmeric has 12.5 times more Energy, 6.3 times more Fat, 20.7 times more Saturated Fat, 21.7 times more Omega 6, 21.5 times more Carbohydrate, 5.2 times more Sugars, 8.1 times more Fiber and 2.5 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.4 times more Omega 3 than Ground Turmeric Spice.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6