Comparing Nutrients in 5 ounces Boiled Broccoli VS Dried Rosemary Spices

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	22.2% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	32.7% 10.4g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	95% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	70% 91g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.45% 1.05g	NA	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	159% 60.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	12.4% 6.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	12% 109μg	24.6% 221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	190% 2.47mg	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	38.3% 153μg	109% 435μg	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	102% 92mg	96% 86.7mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	181% 1814mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	86.6% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	518% 41.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	74.2% 312mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	115% 2.65mg	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	13.6% 95mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	40% 1354mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Dried Rosemary Spices:

• Dried Rosemary Spices contain 2 times more Vitamin A, 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 8.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Rosemary Spices have similar amounts of Vitamin C per 5 oz.
• Both Boiled and Drained Broccoli as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Dried Rosemary Spices:

• Boiled and Drained Broccoli has 9.6 times more Water than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 32 times more Calcium, 9 times more Copper, 43.7 times more Iron, 10.5 times more Magnesium, 9.6 times more Manganese, 3.3 times more Potassium, 2.9 times more Selenium and 7.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Rosemary Spices have similar amounts of Phosphorus and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Rosemary Spices contain 9.5 times more Energy, 37.1 times more Fat, 93.3 times more Saturated Fat, 9 times more Omega 3, 22.7 times more Omega 6, 8.9 times more Carbohydrate, 12.9 times more Fiber and 2.1 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.