Comparing Nutrients in 1 pound Bay Leaf Spices VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Broccoli	27%	8%	65%

Macro Nutrients

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Energy	49% 1420kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	39% 38g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	298% 4.76g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	33% 5.62g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	314% 119g	31% 11.8g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	156% 1402μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	607% 7.9mg	61% 0.79mg	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	204% 816μg	71.4% 286μg	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	234% 211mg	450% 405mg	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	NA	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Calcium	378% 3783mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	24.7% 0.22mg	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	2438% 195mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	130% 544mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1611% 37mg	41.4% 0.95mg	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	73.2% 513mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	70.6% 2400mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	153% 16.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bay Leaf Spices vs Broccoli:

• Bay Leaf Spices have 10 times more Vitamin A, 3.6 times more Vitamin B2, 3.1 times more Vitamin B3, 9.9 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 7.9 times more Vitamin B1 and 1.9 times more Vitamin C than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Bay Leaf Spices vs Broccoli:

• Bay Leaf Spices have 17.7 times more Calcium, 8.5 times more Copper, 58.9 times more Iron, 5.7 times more Magnesium, 38.9 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sodium and 16.4 times more Water than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bay Leaf Spices have 9.2 times more Energy, 22.6 times more Fat, 20 times more Saturated Fat, 16.7 times more Omega 3, 25.3 times more Omega 6, 11.3 times more Carbohydrate, 10.1 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.