Comparing Nutrients in 7 ounces Ground Mace VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Ground Mace	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32.5% 943kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	50.3% 8.55g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	20% 0.26mg	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	37.7% 151μg	33.2% 133μg	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	46.3% 41.7mg	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	50% 500mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	8.38% 0.075mg	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	345% 27.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	25.4% 0.58mg	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	31% 218mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Mace vs Frozen Chopped Broccoli:

• Ground Mace Spices have 5.9 times more Vitamin B1, 4.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin A and 2.7 times more Vitamin C than Ground Mace Spices.
• Both Ground Mace Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 7 oz.
• Both Ground Mace Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Mace vs Frozen Chopped Broccoli:

• Ground Mace Spices have 4.5 times more Calcium, 64.9 times more Copper, 17.2 times more Iron, 9.1 times more Magnesium, 5.1 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Sodium and 4.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.2 times more Water than Ground Mace Spices.
• Both Ground Mace Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mace Spices have 18.3 times more Energy, 111.7 times more Fat, 216.1 times more Saturated Fat, 139 times more Omega 6, 10.6 times more Carbohydrate, 6.7 times more Fiber and 2.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 than Ground Mace Spices.
• Both Ground Mace Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.