Comparing Nutrients in 100 grams Broccoli VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Broccoli	Caraway Seed	Recommended Dietary Allowance
Energy	1.17% 34kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	38.4% 50g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.88% 0.64g	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	0.94% 0.68g	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	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	100% 38g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Caraway Seed	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	27.7% 0.36mg	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	15.8% 63μg	2.5% 10μg	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	99% 89.2mg	23.3% 21mg	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	5.2% 0.78mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Caraway Seed	Recommended Dietary Allowance
Calcium	4.7% 47mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	101% 0.91mg	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	9.13% 0.73mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	56.5% 1.3mg	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	9.43% 66mg	81% 568mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	39.7% 1351mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.27% 9.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Caraway Seed:

• Raw Broccoli has 1.7 times more Vitamin A, 6.3 times more Vitamin B9, 4.2 times more Vitamin C and more Vitamin K than Caraway Seed Spices.
• While Caraway Seed Spices contain 5.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 3.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Caraway Seed:

• Raw Broccoli has 1.9 times more Sodium and 9 times more Water than Caraway Seed Spices.
• While Caraway Seed Spices contain 14.7 times more Calcium, 18.6 times more Copper, 22.2 times more Iron, 12.3 times more Magnesium, 6.2 times more Manganese, 8.6 times more Phosphorus, 4.3 times more Potassium, 4.8 times more Selenium and 13.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 2.7 times more Sugars than Caraway Seed Spices.
• While Caraway Seed Spices contain 9.8 times more Energy, 39.4 times more Fat, 5.4 times more Saturated Fat, 2.4 times more Omega 3, 63.7 times more Omega 6, 7.5 times more Carbohydrate, 14.6 times more Fiber and 7 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Caraway Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.