Comparing Nutrients in 1 kilogram Basil VS Broccoli

Macros Ratio

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

Macro Nutrients

	Basil	Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	4.14% 3g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Basil	Broccoli	Recommended Dietary Allowance
Vitamin A	293% 2640μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Broccoli	Recommended Dietary Allowance
Calcium	177% 1770mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 921g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.