Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Frozen Broccoli Spears	Dried Basil Spices	Recommended Dietary Allowance
Energy	4.54% 132kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	167% 217g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	10.7% 7.76g	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	NA	4.7% 3.4g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	36% 13.6g	450% 171g	38g per day for Men 19-50 years
Protein	24.8% 14g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	468% 6.08mg	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	107% 426μg	352% 1406μg	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	344% 310mg	4.03% 3.63mg	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	41% 6.12mg	324% 48.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	6481% 7777μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Basil Spices	Recommended Dietary Allowance
Calcium	18.6% 186mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	1058% 9.53mg	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	41% 3.27mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	1933% 44.5mg	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	38.2% 268mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	11% 411g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Basil Spices per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has 1.5 times more Vitamin A and 85.4 times more Vitamin C than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 10.5 times more Vitamin B2, 10.6 times more Vitamin B3, 3.5 times more Vitamin B5, 7.7 times more Vitamin B6, 3.3 times more Vitamin B9, 7.9 times more Vitamin E and 16.9 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Basil Spices provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 8.7 times more Water than Dried Basil Spices.
• While 1 lb of Dried Basil Spices contains 54.6 times more Calcium, 58.3 times more Copper, 124.7 times more Iron, 44.4 times more Magnesium, 38.3 times more Manganese, 4.6 times more Phosphorus, 10.5 times more Potassium, 1.6 times more Selenium, 4.5 times more Sodium and 20.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Basil Spices contains 8 times more Energy, 12 times more Fat, 41.5 times more Saturated Fat, 2.4 times more Omega 3, 8.9 times more Carbohydrate, 12.6 times more Fiber and 7.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Dried Basil Spices offer comparable quantities of Sugars per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Dried Basil Spices provide inadequate amounts of Omega 6 in one pound.