Comparing Nutrients in 7 ounces Ground Turmeric VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Turmeric	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	21.4% 619kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	8.8% 6.37g	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	1.23% 0.89g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 4.72g	NA	g per day for Men 19-50 years
Fiber	119% 45g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	9.92% 39.7μg	27.8% 111μg	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	1.54% 1.4mg	88.4% 79.6mg	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	58.6% 8.8mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33.3% 333mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	7.5% 0.067mg	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	1364% 109mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1708% 39.3mg	19.2% 0.44mg	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	84.8% 593mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	121% 4128mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	81% 8.93mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Turmeric VS Cooked Chopped Frozen Broccoli per 7 oz

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

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

• 7 ounces of Ground Turmeric have 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2 times more Vitamin B5 and 3.4 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.8 times more Vitamin B9, 57.3 times more Vitamin C and 6.6 times more Vitamin K than Ground Turmeric Spice.
• Both Ground Turmeric and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Ground Turmeric have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Turmeric Spice as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Ground Turmeric have 5.1 times more Calcium, 38.2 times more Copper, 90.2 times more Iron, 16 times more Magnesium, 88.8 times more Manganese, 6.1 times more Phosphorus, 14.6 times more Potassium, 8.9 times more Selenium and 16.1 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 7.1 times more Water than Ground Turmeric Spice.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Turmeric have 11.1 times more Energy, 27.1 times more Fat, 102.1 times more Saturated Fat, 2 times more Omega 3, 51.7 times more Omega 6, 12.5 times more Carbohydrate, 2.2 times more Sugars, 7.6 times more Fiber and 3.1 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6