Comparing Nutrients in 500 calories Bay Leaf Spices VS Broccoli

Weight per 500 calories

• Bay Leaf Spices: 160g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	111% 42g	101% 38.2g	38g per day for Men 19-50 years
Protein	21.7% 12g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	55% 494μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.7% 0.67mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.78mg	198% 2.57mg	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	72% 288μg	232% 926μg	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	82.5% 74.3mg	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Broccoli	Recommended Dietary Allowance
Calcium	133% 1332mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	80% 0.72mg	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	859% 68.7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	45.6% 192mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	567% 13mg	134% 3.1mg	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	25.8% 181mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	25% 845mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	8.13% 4.47μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	53.7% 5.9mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Bay Leaf Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.