Comparing Nutrients in 7 ounces Ground Savory VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ground Savory	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.6% 540kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	239% 91g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	24% 13.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	26.7% 0.35mg	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	NA	46.6% 187μg	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	110% 99mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Savory	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	423% 4231mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	7.94% 0.071mg	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	940% 75mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	178% 748mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	22% 0.51mg	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	39.7% 278mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	61.3% 2086mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Savory VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Ground Savory versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Ground Savory vs Frozen Broccoli Spears:

• 7 ounces of Ground Savory have 4.5 times more Vitamin A, 5.1 times more Vitamin B1, 8.8 times more Vitamin B3 and 10.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin C than Ground Savory Spice.
• Both Ground Savory Spice as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Ground Savory vs Frozen Broccoli Spears:

• 7 ounces of Ground Savory have 52 times more Calcium, 23.5 times more Copper, 52.6 times more Iron, 23.6 times more Magnesium, 23.8 times more Manganese, 2.4 times more Phosphorus, 4.2 times more Potassium, 2.4 times more Selenium and 12.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 10.1 times more Water than Ground Savory Spice.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Savory have 9.4 times more Energy, 17.4 times more Fat, 62.7 times more Saturated Fat, 12.8 times more Carbohydrate, 15.2 times more Fiber and 2.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy