Comparing Nutrients in 1 kilogram Basil VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	4.14% 3g	18.6% 13.5g	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	0.28% 0.2g	11.4% 8.3g	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	% 0.2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	293% 2640μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	100% 1.3mg	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	170% 680μg	168% 670μg	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	200% 180mg	627% 564mg	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	53.3% 8mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	177% 1770mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	42.2% 0.38mg	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	396% 31.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	128% 2.94mg	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	80% 560mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	25% 921g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Basil VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Basil versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Basil vs Frozen Chopped Broccoli:

• 1 kilogram of Basil has 5.1 times more Vitamin A, 1.9 times more Vitamin B3 and 5.1 times more Vitamin K than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin C and 1.5 times more Vitamin E than Fresh Basil.
• Both Basil and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Fresh Basil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Basil vs Frozen Chopped Broccoli:

• 1 kilogram of Basil has 3.2 times more Calcium, 10.1 times more Copper, 3.9 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 9.3 times more Selenium than Fresh Basil.
• Both Basil and Frozen Chopped Broccoli contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Basil lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Basil has 3 times more Omega 3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.8 times more Carbohydrate and 1.9 times more Fiber than Fresh Basil.
• Both Basil and Frozen Chopped Broccoli offer comparable quantities of Protein per one kilogram.
• Both Fresh Basil as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.