Comparing Nutrients in 1 pound 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	36.4% 1057kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	450% 171g	36% 13.6g	38g per day for Men 19-50 years
Protein	186% 104g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	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	352% 1406μg	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1016% 10160mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	19% 0.17mg	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	5092% 407mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.27% 47g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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