Comparing Nutrients in 100 grams Boiled Broccoli VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	7.26% 7.04g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	202% 3.23g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	6.9% 1.18g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	5.64% 4.1g	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	106% 40.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	44.8% 403μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	92% 1.2mg	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	68.5% 274μg	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	57% 51.4mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	518% 622μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	4% 40mg	199% 1990mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	126% 1.13mg	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	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	236% 5.43mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	44.8% 1522mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.21% 7.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Dried Marjoram Spices:

• Boiled and Drained Broccoli has 1.3 times more Vitamin C than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 5.2 times more Vitamin A, 4.6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.5 times more Vitamin B3, 6 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.4 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Marjoram Spices have similar amounts of Vitamin E per 100 g.
• Both Boiled and Drained Broccoli as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Dried Marjoram Spices:

• Boiled and Drained Broccoli has 11.7 times more Water than Dried Marjoram Spices.
• While Dried Marjoram Spices contain 49.8 times more Calcium, 18.6 times more Copper, 123.4 times more Iron, 16.5 times more Magnesium, 28 times more Manganese, 4.6 times more Phosphorus, 5.2 times more Potassium, 2.8 times more Selenium, 1.9 times more Sodium and 8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• Dried Marjoram Spices contain 7.7 times more Energy, 17.2 times more Fat, 6.7 times more Saturated Fat, 27.1 times more Omega 3, 23 times more Omega 6, 8.4 times more Carbohydrate, 2.9 times more Sugars, 12.2 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Marjoram Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.