Comparing Nutrients in 7 ounces Boiled Broccoli VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Epazote	4%	13%	83%

Macro Nutrients

	Boiled Broccoli	Epazote	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Epazote	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	23.2% 0.3mg	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	53.6% 214μg	107% 427μg	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	143% 129mg	7.94% 7.14mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Epazote	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	267% 6.15mg	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	19% 133mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Epazote:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 18 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 2.8 times more Vitamin B2 and 2 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Epazote have similar amounts of Vitamin B3 per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Epazote:

• Boiled and Drained Broccoli has 1.8 times more Selenium than Raw Epazote.
• While Raw Epazote contains 6.9 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 5.8 times more Magnesium, 16 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Epazote have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 7.2 times more Protein than Raw Epazote.
• Both Boiled and Drained Broccoli and Raw Epazote have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.