Comparing Nutrients in 500 calories Cumin Seed VS Broccoli Raab

Weight per 500 calories

• Cumin Seed: 133g
• Broccoli Raab: 2273g

Cumin Seed has 17 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cumin Seed or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	14.7% 0.23g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	50% 64.8g	130g per day for Men 19-50 years
Sugars	4.14% 3g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	37% 14g	161% 61.4g	38g per day for Men 19-50 years
Protein	42.4% 23.7g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.8% 0.84mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	299% 3.9mg	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	3.33% 13.3μg	472% 1886μg	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	11.4% 10.3mg	510% 459mg	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	29.6% 4.44mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	124% 1241mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	106% 0.95mg	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	1106% 88.5mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	390% 8.98mg	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	95% 665mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	70% 2384mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.93μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	57% 2103g	3700g per day for Men 19-50 years

Cumin Seed VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cumin Seed or Broccoli Raab?

Lets compare vitamin content per 500 calories of Cumin Seed vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 34.9 times more Vitamin A, 4.4 times more Vitamin B1, 6.7 times more Vitamin B2, 4.5 times more Vitamin B3, 6.7 times more Vitamin B6, 141.5 times more Vitamin B9, 44.7 times more Vitamin C, 8.3 times more Vitamin E and 707.1 times more Vitamin K than Cumin Seed Spices.
• 500 calories of Cumin Seed have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin K
• Both Cumin Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cumin Seed vs Broccoli Raab:

• 500 calories of Cumin Seed have 1.2 times more Copper and 1.8 times more Iron than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2 times more Calcium, 2 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium, 3.3 times more Selenium, 3.3 times more Sodium, 2.7 times more Zinc and 195.7 times more Water than Cumin Seed Spices.
• Both Cumin Seed and Broccoli Raab contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cumin Seed have 2.7 times more Fat and 6.3 times more Omega 6 than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 18.3 times more Omega 3, 2.9 times more Sugars, 4.4 times more Fiber and 3 times more Protein than Cumin Seed Spices.
• Both Cumin Seed and Broccoli Raab offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6