Comparing Nutrients in 500 calories Ground Sage VS Boiled Broccoli

Weight per 500 calories

• Ground Sage: 159g
• Boiled Broccoli: 1429g

Ground Sage has 9 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 - Ground Sage or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Ground Sage	11%	29%	60%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ground Sage	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	4.95% 0.84g	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% 96g	79% 103g	130g per day for Men 19-50 years
Sugars	3.74% 2.7g	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	168% 64g	124% 47g	38g per day for Men 19-50 years
Protein	30% 17g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Sage	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	52% 468μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	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	328% 4.27mg	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	109% 435μg	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	57% 51.4mg	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	79% 12mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2268% 2721μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Sage	Boiled Broccoli	Recommended Dietary Allowance
Calcium	262% 2622mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	558% 44.6mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	20.6% 144mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	50% 1698mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.87μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.5mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	68% 7.46mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Sage vs Boiled Broccoli:

• Ground Sage Spices have 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 1.4 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin A, 3.3 times more Vitamin B2, 3.5 times more Vitamin B9, 18 times more Vitamin C and 1.7 times more Vitamin E than Ground Sage Spices.
• Both Ground Sage Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
• Both Ground Sage 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 Ground Sage vs Boiled Broccoli:

• Ground Sage Spices have 4.6 times more Calcium, 1.4 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium and 1.8 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Phosphorus, 2.5 times more Potassium, 3.9 times more Selenium, 33.5 times more Sodium and 100.9 times more Water than Ground Sage Spices.
• Both Ground Sage Spices and Boiled and Drained Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Sage Spices have 3.5 times more Fat, 9.9 times more Saturated Fat and 1.4 times more Fiber than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.3 times more Sugars and 2 times more Protein than Ground Sage Spices.
• Both Ground Sage Spices and Boiled and Drained Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Ground Sage Spices as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.