Comparing Nutrients in 100 calories Boiled Broccoli VS Dried Thyme Spices

Weight per 100 calories

• Boiled Broccoli: 286g
• Dried Thyme Spices: 36.2g

Dried Thyme Spices have 7.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Dried Thyme Spices?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	18% 23g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	0.85% 0.62g	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	2.9% 2.1g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	25% 9.43g	35.3% 13.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	7.65% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.88% 1.58mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	15.3% 0.2mg	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	77% 309μg	25% 99μg	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	206% 185mg	20% 18mg	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	27.6% 4.14mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	518% 621μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	11.4% 114mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	34.6% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.4μg	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	24% 1.9mg	560% 44.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 79.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	124% 2.85mg	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	27.3% 191mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	24.6% 837mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.57μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	6.9% 255g	0.076% 2.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Broccoli vs Dried Thyme Spices:

• Boiled and Drained Broccoli has 3.2 times more Vitamin A, 2.4 times more Vitamin B2, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9, 10.2 times more Vitamin C and 1.5 times more Vitamin E than Dried Thyme Spices.
• While Dried Thyme Spices contain 1.5 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Thyme Spices have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.
• Both Boiled and Drained Broccoli as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Dried Thyme Spices:

• Boiled and Drained Broccoli has 2.6 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium, 5.9 times more Sodium and 90.3 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 6 times more Calcium, 1.8 times more Copper, 23.4 times more Iron, 1.3 times more Magnesium, 5.1 times more Manganese and 1.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Broccoli has 1.4 times more Omega 3, 6.4 times more Sugars and 2.1 times more Protein than Dried Thyme Spices.
• While Dried Thyme Spices contain 2.3 times more Fat, 4.4 times more Saturated Fat and 1.4 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Thyme Spices have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Boiled and Drained Broccoli as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.