Comparing Nutrients in 300 calories Dried Marjoram Spices VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Dried Marjoram Spices: 111g
• Cooked Chopped Frozen Broccoli: 1071g

Dried Marjoram Spices have 9.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Dried Marjoram Spices or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Marjoram Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.03% 7.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	223% 3.58g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	44% 57.3g	130g per day for Men 19-50 years
Sugars	6.25% 4.53g	21.7% 15.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	25% 14g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	49.6% 446μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	107% 1.4mg	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	76% 303μg	150% 600μg	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	63.2% 57mg	477% 430mg	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	12.5% 1.87mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	574% 688μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	220% 2203mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	40.5% 0.36mg	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	1145% 92mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	104% 2.4mg	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	48.4% 339mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	49.6% 1685mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	9.06% 5μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.2mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.23% 8.46g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Marjoram Spices vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2 times more Vitamin B9, 7.6 times more Vitamin C, 7.6 times more Vitamin E and 1.4 times more Vitamin K than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dried Marjoram Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Marjoram Spices vs Cooked Chopped Frozen Broccoli:

• Dried Marjoram Spices have 6.2 times more Calcium, 3.4 times more Copper, 14 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus, 1.5 times more Selenium, 1.4 times more Sodium and 114.9 times more Water than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Marjoram Spices have 6.1 times more Fat, 7.9 times more Omega 3, 9.3 times more Omega 6 and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.5 times more Sugars and 2.4 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Marjoram Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.