Comparing Nutrients in 500 calories Frozen Chopped Broccoli VS Dried Thyme Spices

Weight per 500 calories

• Frozen Chopped Broccoli: 1923g
• Dried Thyme Spices: 181g

Dried Thyme Spices have 10.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Frozen Chopped Broccoli or Dried Thyme Spices?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.75% 5.58g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	15.5% 4.95g	32g per day for Men 19-50 years
Omega 3	126% 2g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	89% 116g	130g per day for Men 19-50 years
Sugars	36% 26g	4.27% 3.1g	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	22% 16g	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	% 14.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	152% 57.7g	176% 67g	38g per day for Men 19-50 years
Protein	96% 54g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	111% 1000μg	38.2% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1mg	77.4% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.5% 9.04mg	56% 8.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	76.6% 1mg	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	322% 1288μg	124% 496μg	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	1205% 1085mg	101% 91mg	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	156% 23.5mg	90% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1300% 1560μg	2588% 3106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	108% 1077mg	342% 3424mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	173% 1.56mg	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	195% 15.6mg	2799% 224mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	620% 14.3mg	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	137% 962mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	120% 4077mg	43.4% 1475mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	6.64% 100mg	1500mg per day for Men 19-50 years
Zinc	84% 9.23mg	102% 11mg	11mg per day for Men 19-50 years
Water	47.5% 1759g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Chopped Broccoli vs Dried Thyme Spices:

• Frozen Chopped Broccoli, Unprepared has 2.9 times more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9, 12 times more Vitamin C and 1.7 times more Vitamin E than Dried Thyme Spices.
• While Dried Thyme Spices contain 2 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Thyme Spices have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Chopped Broccoli vs Dried Thyme Spices:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Phosphorus, 2.8 times more Potassium, 6.5 times more Selenium, 4.6 times more Sodium and 124.6 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 3.2 times more Calcium, 2.1 times more Copper, 14.4 times more Iron and 2.5 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Thyme Spices have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Omega 3, 8.4 times more Sugars and 3.3 times more Protein than Dried Thyme Spices.
• While Dried Thyme Spices contain 2.4 times more Fat, 5.8 times more Saturated Fat, 1.5 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Thyme Spices have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.