Comparing Nutrients in 1 pound Boiled Broccoli VS Thyme

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Thyme	16%	11%	73%

Macro Nutrients

	Boiled Broccoli	Thyme	Recommended Dietary Allowance
Energy	5.47% 159kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.86% 7.62g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	127% 2.03g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	2.27% 0.39g	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	85.3% 111g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	167% 63.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Thyme	Recommended Dietary Allowance
Vitamin A	39% 349μg	120% 1080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	121% 1.58mg	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	51% 204μg	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	807% 726mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Thyme	Recommended Dietary Allowance
Calcium	18% 181mg	184% 1837mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	280% 2.5mg	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	989% 79mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	339% 7.8mg	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	43.4% 304mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	74.6% 8.2mg	11mg per day for Men 19-50 years
Water	11% 405g	8% 295g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 1.3 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Fresh Thyme.
• While Fresh Thyme contains 3.1 times more Vitamin A, 3.8 times more Vitamin B2, 3.3 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Fresh Thyme have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Thyme:

• Boiled and Drained Broccoli has 4.6 times more Sodium and 1.4 times more Water than Fresh Thyme.
• While Fresh Thyme contains 10.1 times more Calcium, 9.1 times more Copper, 26 times more Iron, 7.6 times more Magnesium, 8.9 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Fresh Thyme contains 2.9 times more Energy, 4.1 times more Fat, 5.9 times more Saturated Fat, 3.8 times more Omega 3, 3.4 times more Carbohydrate, 4.2 times more Fiber and 2.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Fresh Thyme have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.