Comparing Nutrients in 1 pound Boiled Broccoli VS Ground Turmeric

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ground Turmeric	12%	9%	79%

Macro Nutrients

	Boiled Broccoli	Ground Turmeric	Recommended Dietary Allowance
Energy	5.47% 159kcal	49% 1415kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	26% 8.34g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	18% 3.05g	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	234% 305g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	20% 14.6g	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	2.8% 2.04g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 10.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	271% 103g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ground Turmeric	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	37.3% 0.49mg	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	22.7% 91μg	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	3.53% 3.18mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	50.7% 60.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ground Turmeric	Recommended Dietary Allowance
Calcium	18% 181mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	655% 5.9mg	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	3118% 249mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	225% 943mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	3905% 90mg	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	194% 1356mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	277% 9435mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	11% 405g	1.58% 58.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Ground Turmeric:

• Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B6, 5.4 times more Vitamin B9, 92.7 times more Vitamin C and 10.5 times more Vitamin K than Ground Turmeric Spice.
• While Ground Turmeric Spice contains 2.4 times more Vitamin B3 and 3.1 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Ground Turmeric Spice have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 1 lb.
• Both Boiled and Drained Broccoli as well as Ground Turmeric Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Ground Turmeric:

• Boiled and Drained Broccoli has 1.5 times more Sodium and 6.9 times more Water than Ground Turmeric Spice.
• While Ground Turmeric Spice contains 4.2 times more Calcium, 21.3 times more Copper, 82.1 times more Iron, 9.9 times more Magnesium, 102.1 times more Manganese, 4.5 times more Phosphorus, 7.1 times more Potassium, 3.9 times more Selenium and 10 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 and 1.6 times more Fructose than Ground Turmeric Spice.
• While Ground Turmeric Spice contains 8.9 times more Energy, 7.9 times more Fat, 23.3 times more Saturated Fat, 13.2 times more Omega 6, 9.4 times more Carbohydrate, 2.3 times more Sugars, 6.9 times more Fiber and 4.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Turmeric Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.