Comparing Nutrients in 5 ounces Cumin Seed VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cumin Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	18.3% 532kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39% 15g	11% 4.25g	38g per day for Men 19-50 years
Protein	45% 25.2g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.4% 0.62mg	14% 0.18mg	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	3.54% 14μg	10.6% 42.5μg	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	12% 11mg	63% 57mg	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	31.5% 4.72mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	132% 1320mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	6.77% 0.061mg	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	1176% 94mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	124% 519mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	20% 0.46mg	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	101% 707mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	74.5% 2534mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cumin Seed VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Cumin Seed versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cumin Seed have 1.3 times more Vitamin A, 11.4 times more Vitamin B1, 4 times more Vitamin B2, 10 times more Vitamin B3, 3.3 times more Vitamin B6 and 2.5 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3 times more Vitamin B9, 5.2 times more Vitamin C and 16.3 times more Vitamin K than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cumin Seed have 18.3 times more Calcium, 20.2 times more Copper, 108.8 times more Iron, 18.3 times more Magnesium, 10.3 times more Manganese, 9.1 times more Phosphorus, 9.9 times more Potassium, 2.7 times more Selenium, 7 times more Sodium and 16 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 11.3 times more Water than Cumin Seed Spices.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cumin Seed have 13.4 times more Energy, 202.5 times more Fat, 85.3 times more Saturated Fat, 4.2 times more Omega 3, 238.7 times more Omega 6, 8.3 times more Carbohydrate, 1.5 times more Sugars, 3.5 times more Fiber and 5.7 times more Protein than Boiled Spears Frozen Broccoli.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6