Comparing Nutrients in 1 pound Ground Turmeric VS Boiled Broccoli

Macros Ratio

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

Macro Nutrients

	Ground Turmeric	Boiled Broccoli	Recommended Dietary Allowance
Energy	49% 1415kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	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	234% 305g	25% 32.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	2.8% 2.04g	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	% 1.72g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.36g	g per day for Men 19-50 years
Fiber	271% 103g	39.4% 15g	38g per day for Men 19-50 years
Protein	78.4% 44g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	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	22.7% 91μg	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	3.53% 3.18mg	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	134% 20mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 60.8μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Boiled Broccoli	Recommended Dietary Allowance
Calcium	76.2% 762mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	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	3118% 249mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	225% 943mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3905% 90mg	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	194% 1356mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	277% 9435mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	8.16% 122mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.58% 58.3g	11% 405g	3700g per day for Men 19-50 years

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

• Ground Turmeric Spice has 1.2 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 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.
• Both Ground Turmeric Spice and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Ground Turmeric Spice 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 Ground Turmeric vs Boiled Broccoli:

• Ground Turmeric Spice has 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.
• While Boiled and Drained Broccoli contains 1.5 times more Sodium and 6.9 times more Water than Ground Turmeric Spice.

Comparison of macro-nutrients per 1 pound:

• Ground Turmeric Spice has 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.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 and 1.6 times more Fructose than Ground Turmeric Spice.
• Both Ground Turmeric Spice as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.