Comparing Nutrients in 7 ounces Fenugreek Seed VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Fenugreek Seed	Broccoli Raab	Recommended Dietary Allowance
Energy	22% 641kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	128% 49g	14% 5.36g	38g per day for Men 19-50 years
Protein	81.5% 45.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.2% 0.64mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	26% 0.34mg	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	28.3% 113μg	41% 165μg	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	6.6% 5.95mg	44.5% 40mg	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	NA	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Broccoli Raab	Recommended Dietary Allowance
Calcium	35% 349mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	245% 2.2mg	9.26% 0.083mg	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	832% 66.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	90% 379mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	34% 0.78mg	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	84% 587mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	45% 1528mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Fenugreek Seed VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Fenugreek Seed versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fenugreek Seed vs Broccoli Raab:

• 7 ounces of Fenugreek Seed have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.5 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 1.5 times more Vitamin B9 and 6.7 times more Vitamin C than Fenugreek Seed Spices.
• 7 ounces of Fenugreek Seed have insufficient amounts of Vitamin A
• Both Fenugreek Seed Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fenugreek Seed vs Broccoli Raab:

• 7 ounces of Fenugreek Seed have 1.6 times more Calcium, 26.4 times more Copper, 15.7 times more Iron, 8.7 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus, 3.9 times more Potassium, 6.3 times more Selenium, 2 times more Sodium and 3.2 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 10.5 times more Water than Fenugreek Seed Spices.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fenugreek Seed have 14.7 times more Energy, 13.1 times more Fat, 17.6 times more Saturated Fat, 20.5 times more Carbohydrate, 9.1 times more Fiber and 7.3 times more Protein than Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy