Comparing Nutrients in 1 kilogram Dried Basil Spices VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	80.3% 2330kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	188% 3g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	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	367% 478g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	10.3% 7.5g	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	% 7.5g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	992% 377g	79% 30g	38g per day for Men 19-50 years
Protein	410% 230g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	41% 370μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	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	775% 3100μg	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	8.9% 8mg	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	713% 107mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2240% 22400mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	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	11225% 898mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	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	391% 2740mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.8% 104g	24.7% 915g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 1.5 times more Vitamin B1, 12.5 times more Vitamin B2, 10.4 times more Vitamin B3, 3 times more Vitamin B5, 10.3 times more Vitamin B6, 4.6 times more Vitamin B9, 8.8 times more Vitamin E and 21.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin A and 70.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Basil Spices have 40 times more Calcium, 55.3 times more Copper, 110.9 times more Iron, 39.5 times more Magnesium, 33.3 times more Manganese, 5.5 times more Phosphorus, 12.4 times more Potassium, 3.2 times more Sodium and 14.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.8 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 9 times more Energy, 14 times more Fat, 49 times more Saturated Fat, 2.9 times more Omega 3, 6.4 times more Omega 6, 10 times more Carbohydrate, 1.3 times more Sugars, 12.6 times more Fiber and 8.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Basil Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose per 1 kg.
• Both Dried Basil Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.