Comparing Nutrients in 500 calories Dried Rosemary Spices VS Broccoli

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Broccoli: 1471g

Dried Rosemary Spices have 9.7 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 - Dried Rosemary Spices or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Rosemary Spices	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	74.4% 97g	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	169% 64.4g	101% 38.2g	38g per day for Men 19-50 years
Protein	13% 7.37g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	26% 236μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	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	202% 2.63mg	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	116% 464μg	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	103% 92mg	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

	Dried Rosemary Spices	Broccoli	Recommended Dietary Allowance
Calcium	193% 1934mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	552% 44mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	15% 106mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.38% 14g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 6.2 times more Vitamin B3, 2 times more Vitamin B9 and 14.2 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Broccoli have similar amounts of Vitamin B6 per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Rosemary Spices have 2.8 times more Calcium and 4.1 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 9.2 times more Phosphorus, 3.2 times more Potassium, 5.3 times more Selenium, 6.4 times more Sodium and 93.4 times more Water than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Broccoli have similar amounts of Copper, Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Rosemary Spices have 4.2 times more Fat, 6.6 times more Saturated Fat, 1.8 times more Omega 3, 2.4 times more Omega 6 and 1.7 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 5.6 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Rosemary Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.