Comparing Nutrients in 100 grams Ground Mace VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Mace	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.4% 475kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53% 20g	7.9% 3g	38g per day for Men 19-50 years
Protein	12% 6.7g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	10% 0.13mg	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	19% 76μg	14% 56μg	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	23.3% 21mg	44.6% 40mg	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	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 252mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	274% 2.47mg	3.78% 0.034mg	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	174% 14mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	9.7% 0.22mg	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	15.7% 110mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.22% 8.17g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ground Mace vs Cooked Chopped Frozen Broccoli:

• Ground Mace Spices have 5.7 times more Vitamin B1, 5.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A and 1.9 times more Vitamin C than Ground Mace Spices.
• Both Ground Mace Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Mace vs Cooked Chopped Frozen Broccoli:

• Ground Mace Spices have 7.6 times more Calcium, 72.6 times more Copper, 22.8 times more Iron, 12.5 times more Magnesium, 6.7 times more Manganese, 2.2 times more Phosphorus, 3.3 times more Potassium, 3.9 times more Selenium, 7.3 times more Sodium and 8.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11.1 times more Water than Ground Mace Spices.

Comparison of macro-nutrients per 100 grams:

• Ground Mace Spices have 17 times more Energy, 269.8 times more Fat, 528.3 times more Saturated Fat, 1.9 times more Omega 3, 331.5 times more Omega 6, 9.4 times more Carbohydrate, 6.7 times more Fiber and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Ground Mace Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.