Comparing Nutrients in 1 kilogram Basil VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Basil	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.76% 0.13g	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	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	20.3% 14.7g	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	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	% 0.2g	NA	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	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	293% 2640μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	55% 2.74mg	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	75% 300μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	177% 1770mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	47.8% 0.43mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	34.5% 19μg	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	27.3% 3mg	11mg per day for Men 19-50 years
Water	25% 921g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Basil VS Boiled Spears Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Basil has 5.2 times more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B9 and 4.7 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears 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 Basil and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Fresh Basil as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Basil vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Basil has 3.5 times more Calcium, 9 times more Copper, 5.2 times more Iron, 3.2 times more Magnesium, 3.5 times more Manganese, 1.6 times more Potassium and 2.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 6.3 times more Selenium than Fresh Basil.
• Both Basil and Boiled Spears Frozen 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 7.5 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2 times more Carbohydrate, 4.9 times more Sugars and 1.9 times more Fiber than Fresh Basil.
• Both Basil and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• Both Fresh Basil as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.