Comparing Nutrients in 1 kilogram Dried Basil Spices VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Basil Spices	Boiled Broccoli	Recommended Dietary Allowance
Energy	80.3% 2330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	188% 3g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	23.6% 17g	19% 14g	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	10.3% 7.5g	10.2% 7.4g	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	% 7.5g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.8g	g per day for Men 19-50 years
Fiber	992% 377g	87% 33g	38g per day for Men 19-50 years
Protein	410% 230g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	41% 370μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	154% 2mg	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	775% 3100μg	270% 1080μg	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	8.9% 8mg	721% 649mg	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	713% 107mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2240% 22400mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	11225% 898mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	84.3% 1.94mg	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	391% 2740mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.8% 104g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Basil Spices vs Boiled Broccoli:

• Dried Basil Spices have 1.3 times more Vitamin B1, 9.8 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 6.7 times more Vitamin B6, 2.9 times more Vitamin B9, 7.4 times more Vitamin E and 12.2 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Vitamin A and 81.1 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Basil Spices vs Boiled Broccoli:

• Dried Basil Spices have 56 times more Calcium, 34.4 times more Copper, 134 times more Iron, 33.9 times more Magnesium, 50.5 times more Manganese, 4.1 times more Phosphorus, 9 times more Potassium, 1.9 times more Selenium, 1.9 times more Sodium and 15.8 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.6 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 6.7 times more Energy, 9.9 times more Fat, 27.3 times more Saturated Fat, 2.5 times more Omega 3, 3.9 times more Omega 6, 6.7 times more Carbohydrate, 1.2 times more Sugars, 11.4 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• Both Dried Basil Spices and Boiled and Drained Broccoli have similar amounts of Fructose per 1 kg.
• Both Dried Basil Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.