Comparing Nutrients in 7 ounces Ground Turmeric VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Ground Turmeric	12%	9%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Ground Turmeric	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21.4% 619kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	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	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Ground Turmeric	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	9.92% 39.7μg	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	1.54% 1.4mg	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	58.6% 8.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Turmeric	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33.3% 333mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	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	1364% 109mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1708% 39.3mg	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	84.8% 593mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	121% 4128mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	81% 8.93mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Ground Turmeric 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 Turmeric vs Frozen Broccoli Spears:

• 7 ounces of Ground Turmeric have 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.3 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 97.6 times more Vitamin C and 7.6 times more Vitamin K than Ground Turmeric Spice.
• Both Ground Turmeric and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Ground Turmeric have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Turmeric 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 Turmeric vs Frozen Broccoli Spears:

• 7 ounces of Ground Turmeric have 4.1 times more Calcium, 36.1 times more Copper, 76.4 times more Iron, 13 times more Magnesium, 77.3 times more Manganese, 5.1 times more Phosphorus, 8.3 times more Potassium, 3.3 times more Selenium and 13.2 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7 times more Water than Ground Turmeric Spice.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Ground Turmeric have 10.8 times more Energy, 9.6 times more Fat, 35.3 times more Saturated Fat, 18.2 times more Omega 6, 12.5 times more Carbohydrate, 2.2 times more Sugars, 7.6 times more Fiber and 3.2 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Omega 3 than Ground Turmeric Spice.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6