Comparing Nutrients in 100 grams Boiled Broccoli VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Boiled Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	106% 1.38mg	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	27% 108μg	48.5% 194μg	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	72% 65mg	166% 149mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	4% 40mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	674% 54mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	58% 1.34mg	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	9.57% 67mg	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Freeze Dried Parsley:

• Freeze-dried Parsley contains 16.5 times more Vitamin B1, 18.4 times more Vitamin B2, 18.8 times more Vitamin B3, 4.1 times more Vitamin B5, 6.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Freeze Dried Parsley:

• Boiled and Drained Broccoli has 44.6 times more Water than Freeze-dried Parsley.
• While Freeze-dried Parsley contains 4.4 times more Calcium, 7.5 times more Copper, 80.4 times more Iron, 17.7 times more Magnesium, 6.9 times more Manganese, 8.2 times more Phosphorus, 21.5 times more Potassium, 20.2 times more Selenium, 9.5 times more Sodium and 13.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Freeze-dried Parsley contains 7.7 times more Energy, 12.7 times more Fat, 5.9 times more Carbohydrate, 9.9 times more Fiber and 13.2 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Freeze-dried Parsley have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.