Comparing Nutrients in 5 ounces Cumin Seed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	18.3% 532kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	39% 15g	10% 3.83g	38g per day for Men 19-50 years
Protein	45% 25.2g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	10% 91μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.4% 0.62mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	132% 1320mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	124% 519mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	74.5% 2534mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cumin Seed VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Cumin Seed have 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.1 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2 times more Vitamin A, 8.3 times more Vitamin B9, 2.6 times more Vitamin C and 41.5 times more Vitamin K than Cumin Seed Spices.
• Both Cumin Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cumin Seed vs Broccoli Raab:

• 5 ounces of Cumin Seed have 8.6 times more Calcium, 20.6 times more Copper, 31 times more Iron, 16.6 times more Magnesium, 8.4 times more Manganese, 6.8 times more Phosphorus, 9.1 times more Potassium, 5.2 times more Selenium, 5.1 times more Sodium and 6.2 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 11.5 times more Water than Cumin Seed Spices.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cumin Seed have 17 times more Energy, 45.4 times more Fat, 18.5 times more Saturated Fat, 107 times more Omega 6, 15.5 times more Carbohydrate, 5.9 times more Sugars, 3.9 times more Fiber and 5.6 times more Protein than Broccoli Raab.
• Both Cumin Seed and Broccoli Raab offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6