Comparing Nutrients in 1 pound 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	3.6% 104kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	9.2% 6.67g	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	0.13% 0.091g	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	% 0.091g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	133% 1197μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	45.4% 0.59mg	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	77% 308μg	34% 136μg	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	91% 81.6mg	202% 182mg	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	24% 3.63mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1568% 1881μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	80.3% 803mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	21.7% 0.2mg	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	180% 14.4mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	64% 1.47mg	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	36.3% 254mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• Both Fresh Basil as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Basil lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Basil has 7.5 times more Omega 3 than Boiled Spears Frozen Broccoli.
• While 1 lb 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 pound.
• Both Fresh Basil as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.