Comparing Nutrients in 1 pound 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	36.4% 1057kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	25% 32.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	8.7% 6.3g	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	4.7% 3.4g	4.63% 3.36g	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	% 3.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.36g	g per day for Men 19-50 years
Fiber	450% 171g	39.4% 15g	38g per day for Men 19-50 years
Protein	186% 104g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	69.8% 0.91mg	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	352% 1406μg	122% 490μg	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	4.03% 3.63mg	327% 294mg	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	324% 48.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1016% 10160mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	5092% 407mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	38.3% 0.88mg	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	178% 1243mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.27% 47g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Dried Basil Spices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.