Comparing Nutrients in 7 ounces Ground Nutmeg VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Ground Nutmeg	Boiled Broccoli	Recommended Dietary Allowance
Energy	36% 1042kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	74.3% 72g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	161% 51.5g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.2% 98g	11% 14.2g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	109% 41.3g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.2% 0.69mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	0% 0mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Boiled Broccoli	Recommended Dietary Allowance
Calcium	36.5% 365mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	75.4% 6.03mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	86.5% 363mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	16.7% 0.38mg	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	60.4% 423mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.27mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	4.8% 177g	3700g per day for Men 19-50 years

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

• Ground Nutmeg Spices have 5.5 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 21.6 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Nutmeg vs Boiled Broccoli:

• Ground Nutmeg Spices have 4.6 times more Calcium, 16.8 times more Copper, 4.5 times more Iron, 8.7 times more Magnesium, 14.9 times more Manganese, 3.2 times more Phosphorus and 4.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.6 times more Sodium and 14.3 times more Water than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Boiled and Drained Broccoli have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Nutmeg Spices have 15 times more Energy, 88.6 times more Fat, 328.4 times more Saturated Fat, 6.9 times more Omega 6, 6.9 times more Carbohydrate, 2.2 times more Sugars, 6.3 times more Fiber and 2.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Omega 3 than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.