Comparing Nutrients in 14 ounces Basil VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	8.05% 5.83g	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	0.11% 0.079g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	116% 1048μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	39.7% 0.52mg	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	67.5% 270μg	55.6% 222μg	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	79.4% 71.4mg	177% 159mg	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	21% 3.18mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	70.3% 703mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	15% 0.13mg	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	157% 12.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	38.5% 0.89mg	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	31.8% 222mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Basil vs Cooked Chopped Frozen Broccoli:

• Fresh Basil has 5.2 times more Vitamin A, 2 times more Vitamin B3, 1.2 times more Vitamin B9 and 4.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B5, 2.2 times more Vitamin C and 1.7 times more Vitamin E than Fresh Basil.
• Both Fresh Basil and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Fresh Basil as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Basil vs Cooked Chopped Frozen Broccoli:

• Fresh Basil has 5.4 times more Calcium, 11.3 times more Copper, 5.2 times more Iron, 4.9 times more Magnesium, 5.1 times more Manganese, 2.1 times more Potassium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Selenium than Fresh Basil.
• Both Fresh Basil and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Basil has 7.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2 times more Carbohydrate, 4.9 times more Sugars and 1.9 times more Fiber than Fresh Basil.
• Both Fresh Basil and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 14 oz.
• Both Fresh Basil as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.