Comparing Nutrients in 5 ounces Broccoli VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	1.66% 48kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	286% 4.58g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	66% 86g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	8% 5.8g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	150% 57g	38g per day for Men 19-50 years
Protein	7.14% 4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	63.5% 571μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	130% 1.7mg	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	22.3% 89.3μg	97% 388μg	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	140% 126mg	81% 73mg	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	7.37% 1.1mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	282% 2821mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	178% 1.6mg	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	13% 1.03mg	1465% 117mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	335% 7.7mg	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	13.4% 94mg	62% 434mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	63.5% 2157mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.29% 11g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin C than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 13 times more Vitamin A, 4.1 times more Vitamin B1, 2.7 times more Vitamin B2, 6.4 times more Vitamin B3, 6.8 times more Vitamin B6, 4.3 times more Vitamin B9, 2.2 times more Vitamin E and 6.1 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dried Marjoram Spices:

• Raw Broccoli has 11.7 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 42.3 times more Calcium, 23.1 times more Copper, 113.3 times more Iron, 16.5 times more Magnesium, 25.9 times more Manganese, 4.6 times more Phosphorus, 4.8 times more Potassium, 1.8 times more Selenium, 2.3 times more Sodium and 8.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Dried Marjoram Spices contain 8 times more Energy, 19 times more Fat, 4.6 times more Saturated Fat, 51.3 times more Omega 3, 24 times more Omega 6, 9.1 times more Carbohydrate, 2.4 times more Sugars, 15.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.