Comparing Nutrients in 1 pound Cumin Seed VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cumin Seed	Boiled Broccoli	Recommended Dietary Allowance
Energy	58.7% 1701kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.96g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 201g	25% 32.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.36g	g per day for Men 19-50 years
Fiber	125% 47.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	144% 80.8g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.85mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	69.8% 0.91mg	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	11.3% 45.4μg	122% 490μg	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	39% 35mg	327% 294mg	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	101% 15mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Boiled Broccoli	Recommended Dietary Allowance
Calcium	422% 4223mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	437% 3.93mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	3763% 301mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	395% 1660mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	38.3% 0.88mg	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	323% 2263mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	239% 8110mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	198% 21.8mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	11% 405g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have 10 times more Vitamin B1, 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 2.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.8 times more Vitamin B9, 8.4 times more Vitamin C and 26.1 times more Vitamin K than Cumin Seed Spices.
• Both Cumin Seed Spices and Boiled and Drained Broccoli have similar amounts of Vitamin A per 1 lb.
• Both Cumin Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cumin Seed vs Boiled Broccoli:

• Cumin Seed Spices have 23.3 times more Calcium, 14.2 times more Copper, 99 times more Iron, 17.4 times more Magnesium, 17.2 times more Manganese, 7.4 times more Phosphorus, 6.1 times more Potassium, 3.3 times more Selenium, 4.1 times more Sodium and 10.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11.1 times more Water than Cumin Seed Spices.

Comparison of macro-nutrients per 1 pound:

• Cumin Seed Spices have 10.7 times more Energy, 54.3 times more Fat, 19.4 times more Saturated Fat, 1.5 times more Omega 3, 60.8 times more Omega 6, 6.2 times more Carbohydrate, 1.6 times more Sugars, 3.2 times more Fiber and 7.5 times more Protein than Boiled and Drained Broccoli.
• Both Cumin Seed Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.