Comparing Nutrients in 14 ounces Dried Basil Spices VS 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	32% 925kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	26.8% 8.56g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	146% 190g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0.4g	g per day for Men 19-50 years
Fiber	394% 150g	27% 10.3g	38g per day for Men 19-50 years
Protein	163% 91g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.33mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	409% 5.3mg	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	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5671% 6805μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	889% 8890mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	926% 8.33mg	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	4455% 356mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	672% 2822mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1691% 39mg	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	155% 1087mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	307% 10438mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	256% 28mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.1% 41g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 10.3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B6, 4.9 times more Vitamin B9, 13.7 times more Vitamin E and 16.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 111.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin A and Vitamin B1 per 14 oz.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Basil Spices vs Broccoli:

• Dried Basil Spices have 47.7 times more Calcium, 42.9 times more Copper, 123 times more Iron, 33.9 times more Magnesium, 46.7 times more Manganese, 4.2 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Sodium and 17.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.6 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices have 6.9 times more Energy, 11 times more Fat, 18.9 times more Saturated Fat, 4.8 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Carbohydrate, 14.5 times more Fiber and 8.1 times more Protein than Raw Broccoli.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Sugars and Fructose per 14 oz.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.