Comparing Nutrients in 1 pound Basil VS Broccoli

Macros Ratio

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

Macro Nutrients

	Basil	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	10.6% 7.7g	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	0.13% 0.091g	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	19% 7.26g	31% 11.8g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Basil	Broccoli	Recommended Dietary Allowance
Vitamin A	133% 1197μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1568% 1881μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Broccoli	Recommended Dietary Allowance
Calcium	80.3% 803mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 405g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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