Comparing Nutrients in 500 calories Dried Oregano SpicesVS Boiled Broccoli

Weight per 500 calories

Dried Oregano Spices

189g

Boiled Broccoli

1429g

Dried Oregano Spices have 7.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Dried Oregano Spices or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Oregano Spices

10%

11%

79%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Dried Oregano Spicesvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.33%8.08g

Fat

6.04%5.86g

8.08 gvs5.86 g

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

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9.15%2.93g

Saturated Fat

3.53%1.13g

2.93 gvs1.13 g

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

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73.2%1.17g

Omega 3

106%1.7g

1.17 gvs1.7 g

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

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8.3%1.4g

Omega 6

4.3%0.73g

1.4 gvs0.73 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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100%130g

Carbohydrate

79%103g

130 gvs103 g

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

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10.6%7.7g

Sugars

27.4%20g

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

7.7 gvs20 g

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

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2.94%2.13g

Fructose

14.6%10.6g

≤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]

2.13 gvs10.6 g

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

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%3.6g

Glucose

%7g

3.6 gvs7 g

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

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%1.7g

Sucrose

%1.14g

1.7 gvs1.14 g

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

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211%80g

Fiber

124%47g

80 gvs47 g

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

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30.3%17g

Protein

60.7%34g

17 gvs34 g

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

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Vitamins

Dried Oregano Spicesvs Boiled Broccoli

18%160μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

160 μgvs1100 μg

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

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28%0.33mg

Vitamin B1

75%0.9mg

Thiamine

0.33 mgvs0.9 mg

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

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76.6%1mg

Vitamin B2

135%1.76mg

Riboflavin

1 mgvs1.76 mg

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

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54.7%8.75mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

8.75 mgvs7.9 mg

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

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34.8%1.74mg

Vitamin B5

176%8.8mg

Pantothenic acid

1.74 mgvs8.8 mg

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

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152%1.97mg

Vitamin B6

220%2.86mg

Pyridoxine

1.97 mgvs2.86 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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112%447μg

Vitamin B9

386%1543μg

Folates and Folic Acid

447 μgvs1543 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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4.82%4.34mg

Vitamin C

1030%927mg

Ascorbic acid

4.34 mgvs927 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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230%34.5mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

34.5 mgvs20.7 mg

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

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978%1173μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

1173 μgvs2016 μg

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

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Minerals

Dried Oregano Spicesvs Boiled Broccoli

301%3013mg

Calcium

57%571mg

3013 mgvs571 mg

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

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133%1.2mg

Copper

97%0.87mg

1.2 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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868%69.4mg

Iron

120%9.57mg

69.4 mgvs9.57 mg

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

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121%509mg

Magnesium

71.4%300mg

509 mgvs300 mg

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

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409%9.4mg

Manganese

120%2.77mg

9.4 mgvs2.77 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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40%279mg

Phosphorus

137%957mg

279 mgvs957 mg

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

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70%2377mg

Potassium

123%4186mg

2377 mgvs4186 mg

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

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15.4%8.5μg

Selenium

41.6%23μg

8.5 μgvs23 μg

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

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3.14%47mg

Sodium

39%586mg

47 mgvs586 mg

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

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46%5.08mg

Zinc

58.4%6.43mg

5.08 mgvs6.43 mg

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

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0.51%18.7g

Water

34.5%1275g

18.7 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Dried Oregano Spices vs Boiled Broccoli:

Dried Oregano Spices have 1.7 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.9 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 5.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9, 213.6 times more Vitamin C and 1.7 times more Vitamin K than Dried Oregano Spices.
Both Dried Oregano Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Oregano Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Oregano Spices vs Boiled Broccoli:

Dried Oregano Spices have 5.3 times more Calcium, 1.4 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium and 3.4 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.4 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium, 12.4 times more Sodium, 1.3 times more Zinc and 68.1 times more Water than Dried Oregano Spices.

Comparison of macro-nutrients per 500 calories:

Dried Oregano Spices have 1.4 times more Fat, 2.6 times more Saturated Fat, 1.9 times more Omega 6, 1.3 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Omega 3, 2.6 times more Sugars, 5 times more Fructose and 2 times more Protein than Dried Oregano Spices.
Both Dried Oregano Spices and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Dried Oregano Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Oregano SpicesVS PaprikaBoiled BroccoliVS PaprikaDried Oregano SpicesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Dried Oregano SpicesVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Oregano Spices or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: