Comparing Nutrients in 300 calories Caraway Seed VS Broccoli

Weight per 300 calories

• Caraway Seed: 90g
• Broccoli: 882g

Caraway Seed has 9.8 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 - Caraway Seed or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Caraway Seed	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	8.45% 0.14g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	34.6% 45g	45% 58.6g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	90% 34.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	32% 18g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Broccoli	Recommended Dietary Allowance
Vitamin A	1.8% 16.2μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	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	25% 0.32mg	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	2.25% 9μg	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	21% 19mg	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	15% 2.25mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Broccoli	Recommended Dietary Allowance
Calcium	62% 621mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	183% 14.6mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	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	73% 512mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	35.8% 1217mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.02% 15.3mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Caraway Seed vs Broccoli:

• Raw Broccoli contains 16.9 times more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.8 times more Vitamin B6, 61.7 times more Vitamin B9, 41.6 times more Vitamin C, 3.1 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Caraway Seed vs Broccoli:

• Caraway Seed Spices have 1.5 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Manganese, 2.3 times more Potassium, 2 times more Selenium, 19 times more Sodium and 88.6 times more Water than Caraway Seed Spices.
• Both Caraway Seed Spices and Raw Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Caraway Seed Spices have 4 times more Fat, 6.5 times more Omega 6 and 1.5 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Saturated Fat, 4.1 times more Omega 3, 1.3 times more Carbohydrate, 26 times more Sugars and 1.4 times more Protein than Caraway Seed Spices.
• Both Caraway Seed Spices and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Caraway Seed Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.