Comparing Nutrients in 100 calories Dried Basil Spices VS Broccoli

Weight per 100 calories

• Dried Basil Spices: 43g
• Broccoli: 294g

Dried Basil Spices have 6.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.05% 0.13g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.85% 0.14g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	1% 0.73g	6.9% 5g	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	0.44% 0.32g	2.76% 2g	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	% 0.32g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 0.009g	% 0.29g	g per day for Men 19-50 years
Fiber	42.6% 16g	20% 7.65g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.86% 0.034mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.52mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.2% 0.58mg	39.6% 0.51mg	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	33.3% 133μg	46.3% 185μg	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	0.38% 0.34mg	292% 262mg	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	30.6% 4.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	613% 736μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	96% 961mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	16% 0.14mg	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	482% 38.5mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	72.7% 305mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	27% 0.62mg	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	16.8% 118mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	33% 1129mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.34% 1.3μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	7.1% 263g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 1.5 times more Vitamin B2, 2 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Vitamin A, 6.1 times more Vitamin B1, 4.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 764.1 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Basil Spices vs Broccoli:

• Dried Basil Spices have 7 times more Calcium, 6.3 times more Copper, 18 times more Iron, 4.9 times more Magnesium, 6.8 times more Manganese, 1.2 times more Potassium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 5.7 times more Selenium, 3 times more Sodium and 59.1 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 100 calories:

• Dried Basil Spices have 1.6 times more Fat, 2.8 times more Saturated Fat and 2.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3, 6.8 times more Sugars and 6.2 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.