Comparing Nutrients in 1 kilogram Boiled BroccoliVS Dried Rosemary Spices

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Dried Rosemary Spices

33%

62%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Dried Rosemary Spices

12%350kcal

Energy

114%3310kcal

350 kcalvs3310 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.23%4.1g

Fat

157%152g

4.1 gvs152 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.47%0.79g

Saturated Fat

230%73.7g

0.79 gvs73.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.4%1.2g

Omega 3

673%10.8g

1.2 gvs10.8 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3%0.51g

Omega 6

68.2%11.6g

0.51 gvs11.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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55.2%71.8g

Carbohydrate

493%641g

71.8 gvs641 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%14g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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10.2%7.4g

Fructose

≤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]

7.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.8g

Sucrose

0.8 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87%33g

Fiber

1121%426g

33 gvs426 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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42.5%24g

Protein

87%48.8g

24 gvs48.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Dried Rosemary Spices

85.6%770μg

Vitamin A

173%1560μg

RAE, retinol activity equivalents

770 μgvs1560 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

428%5.14mg

Thiamine

0.63 mgvs5.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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95%1.23mg

Vitamin B2

329%4.3mg

Riboflavin

1.23 mgvs4.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

62.5%10mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs10 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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123%6.16mg

Vitamin B5

Pantothenic acid

6.16 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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154%2mg

Vitamin B6

1338%17.4mg

Pyridoxine

2 mgvs17.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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270%1080μg

Vitamin B9

768%3070μg

Folates and Folic Acid

1080 μgvs3070 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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721%649mg

Vitamin C

680%612mg

Ascorbic acid

649 mgvs612 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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97%14.5mg

Vitamin E

Tocopherols and Tocotrienols

14.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1176%1411μg

Vitamin K

Phytomenadione or phylloquinone

1411 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Dried Rosemary Spices

40%400mg

Calcium

1280%12800mg

400 mgvs12800 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.8%0.61mg

Copper

611%5.5mg

0.61 mgvs5.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1%40μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

40 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.8%6.7mg

Iron

3656%293mg

6.7 mgvs293 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg

Magnesium

524%2200mg

210 mgvs2200 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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84.3%1.94mg

Manganese

812%18.7mg

1.94 mgvs18.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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96%670mg

Phosphorus

100%700mg

670 mgvs700 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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86%2930mg

Potassium

281%9550mg

2930 mgvs9550 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29%16μg

Selenium

83.6%46μg

16 μgvs46 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.3%410mg

Sodium

33.3%500mg

410 mgvs500 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41%4.5mg

Zinc

294%32.3mg

4.5 mgvs32.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g

Water

2.5%93g

893 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Dried Rosemary Spices:

Dried Rosemary Spices contain 2 times more Vitamin A, 8.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.8 times more Vitamin B3, 8.7 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Dried Rosemary Spices have similar amounts of Vitamin C per 1 kg.
Both Boiled and Drained Broccoli as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Dried Rosemary Spices:

Boiled and Drained Broccoli has 9.6 times more Water than Dried Rosemary Spices.
While Dried Rosemary Spices contain 32 times more Calcium, 9 times more Copper, 43.7 times more Iron, 10.5 times more Magnesium, 9.6 times more Manganese, 3.3 times more Potassium, 2.9 times more Selenium and 7.2 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Dried Rosemary Spices have similar amounts of Phosphorus and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Dried Rosemary Spices contain 9.5 times more Energy, 37.1 times more Fat, 93.3 times more Saturated Fat, 9 times more Omega 3, 22.7 times more Omega 6, 8.9 times more Carbohydrate, 12.9 times more Fiber and 2.1 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliDried Rosemary SpicesVS Frozen Chopped BroccoliBoiled BroccoliVS SaffronDried Rosemary SpicesVS Saffron

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Dried Rosemary Spices

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: