Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Frozen Chopped Broccoli	Cumin Seed	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.4% 3.2g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	39% 15g	38g per day for Men 19-50 years
Protein	7.1% 4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cumin Seed	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	47.4% 0.62mg	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	23.7% 95μg	3.54% 14μg	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	89% 80mg	12% 11mg	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	11.5% 1.73mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cumin Seed	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	137% 1.23mg	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	14.4% 1.15mg	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	205% 4.72mg	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	10% 71mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.31% 11.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cumin Seed:

• Frozen Chopped Broccoli, Unprepared has 6.7 times more Vitamin B9, 7.3 times more Vitamin C and 15 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.7 times more Vitamin B3, 3.3 times more Vitamin B6 and 2.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Cumin Seed Spices have similar amounts of Vitamin A per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cumin Seed:

• Frozen Chopped Broccoli, Unprepared has 11.3 times more Water than Cumin Seed Spices.
• While Cumin Seed Spices contain 16.6 times more Calcium, 22.8 times more Copper, 81.9 times more Iron, 20.3 times more Magnesium, 11.3 times more Manganese, 10 times more Phosphorus, 8.4 times more Potassium, 1.9 times more Selenium, 7 times more Sodium and 10 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Cumin Seed Spices contain 14.4 times more Energy, 76.8 times more Fat, 34.9 times more Saturated Fat, 1.7 times more Omega 3, 100.1 times more Omega 6, 9.3 times more Carbohydrate, 1.7 times more Sugars, 3.5 times more Fiber and 6.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.