Comparing Nutrients in 500 calories Dried Rosemary Spices VS Boiled Broccoli

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Boiled Broccoli: 1429g

Dried Rosemary Spices have 9.5 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Rosemary Spices or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Rosemary Spices	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	169% 64.4g	124% 47g	38g per day for Men 19-50 years
Protein	13% 7.37g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	26% 236μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	220% 2.86mg	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	116% 464μg	386% 1543μg	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	103% 92mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Boiled Broccoli	Recommended Dietary Allowance
Calcium	193% 1934mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	552% 44mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	120% 2.77mg	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	15% 106mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.38% 14g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Rosemary Spices vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.7 times more Vitamin A, 2.7 times more Vitamin B2, 5.2 times more Vitamin B3, 3.3 times more Vitamin B9 and 10 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Dried Rosemary Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Rosemary Spices vs Boiled Broccoli:

• Dried Rosemary Spices have 3.4 times more Calcium and 4.6 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.1 times more Phosphorus, 2.9 times more Potassium, 3.3 times more Selenium, 7.8 times more Sodium, 1.3 times more Zinc and 90.7 times more Water than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Boiled and Drained Broccoli have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Rosemary Spices have 3.9 times more Fat, 9.9 times more Saturated Fat, 2.4 times more Omega 6 and 1.4 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.6 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Dried Rosemary Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.