Comparing Nutrients in 14 ounces Basil VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Basil	Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	27% 10.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Basil	Broccoli	Recommended Dietary Allowance
Vitamin A	116% 1048μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Broccoli	Recommended Dietary Allowance
Calcium	70.3% 703mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.88% 365g	9.58% 354g	3700g per day for Men 19-50 years

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

• Fresh Basil has 8.5 times more Vitamin A, 1.4 times more Vitamin B3 and 4.1 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B5 and 5 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Raw Broccoli have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Basil vs Broccoli:

• Fresh Basil has 3.8 times more Calcium, 7.9 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 5.5 times more Manganese and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.3 times more Selenium and 8.3 times more Sodium than Fresh Basil.
• Both Fresh Basil and Raw Broccoli have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Basil has 5 times more Omega 3 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 2.5 times more Carbohydrate, 5.7 times more Sugars and 1.6 times more Fiber than Fresh Basil.
• Both Fresh Basil and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.