Comparing Nutrients in 1 pound Boiled Broccoli VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Boiled Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Energy	5.47% 159kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	19.5% 6.25g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	532% 8.5g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	177% 230g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	45.5% 33g	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	4.63% 3.36g	2.63% 1.9g	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	% 2.22g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 18.6g	g per day for Men 19-50 years
Fiber	39.4% 15g	319% 121g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	39% 349μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	831% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	314% 4.1mg	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	122% 490μg	204% 816μg	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	327% 294mg	630% 567mg	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	44% 6.58mg	271% 40.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	18% 181mg	517% 5171mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	393% 3.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	1250% 100mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	432% 1814mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	1935% 44.5mg	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	43.4% 304mg	283% 1978mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	358% 12170mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	224% 24.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.72% 26.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Dried Parsley Spices:

• Dried Parsley Spices contain 1.3 times more Vitamin A, 3.1 times more Vitamin B1, 19.4 times more Vitamin B2, 18 times more Vitamin B3, 1.7 times more Vitamin B5, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9, 1.9 times more Vitamin C, 6.2 times more Vitamin E and 9.6 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Dried Parsley Spices:

• Boiled and Drained Broccoli has 15.2 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 28.5 times more Calcium, 12.8 times more Copper, 32.9 times more Iron, 19 times more Magnesium, 50.6 times more Manganese, 6.5 times more Phosphorus, 9.2 times more Potassium, 8.8 times more Selenium, 11 times more Sodium and 12.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.8 times more Fructose than Dried Parsley Spices.
• While Dried Parsley Spices contain 8.3 times more Energy, 13.4 times more Fat, 17.4 times more Saturated Fat, 15.8 times more Omega 3, 24.5 times more Omega 6, 7.1 times more Carbohydrate, 5.2 times more Sugars, 8.1 times more Fiber and 11.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.