Comparing Nutrients in 300 calories Bay Leaf Spices VS Broccoli

Weight per 300 calories

• Bay Leaf Spices: 96g
• Broccoli: 882g

Bay Leaf Spices have 9.2 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Bay Leaf Spices or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	6.83% 2.2g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	63% 1g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	20.7% 15g	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	8.28% 6g	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	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	66.3% 25.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	13% 7.3g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	33% 296μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.72% 0.009mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	119% 1.54mg	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	43% 173μg	139% 556μg	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	49.5% 44.6mg	875% 787mg	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	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Calcium	80% 799mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	48% 0.43mg	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	515% 41.2mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	340% 7.83mg	80.6% 1.85mg	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	15.5% 108mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	4.88% 2.7μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.55mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bay Leaf Spices vs Broccoli:

• Raw Broccoli contains 72.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.2 times more Vitamin B9 and 17.7 times more Vitamin C than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw Broccoli have similar amounts of Vitamin A and Vitamin B6 per 300 kcal.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Bay Leaf Spices vs Broccoli:

• Bay Leaf Spices have 1.9 times more Calcium, 6.4 times more Iron and 4.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Magnesium, 5.4 times more Phosphorus, 5.5 times more Potassium, 8.2 times more Selenium, 13.2 times more Sodium and 151.1 times more Water than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw Broccoli have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bay Leaf Spices have 2.5 times more Fat, 2.2 times more Saturated Fat, 1.8 times more Omega 3, 2.7 times more Omega 6 and 1.2 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices and Raw Broccoli have similar amounts of Energy and Fiber per 300 kcal.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.