Comparing Nutrients in 1 pound Dried Basil Spices VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Energy	36.4% 1057kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	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	167% 217g	23% 30g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	4.7% 3.4g	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	% 3.4g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.45g	g per day for Men 19-50 years
Fiber	450% 171g	31% 11.8g	38g per day for Men 19-50 years
Protein	186% 104g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	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	352% 1406μg	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	4.03% 3.63mg	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	324% 48.5mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	1016% 10160mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	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	5092% 407mg	41.4% 3.3mg	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	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	178% 1243mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	17% 1.86mg	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 Broccoli:

• Dried Basil Spices have 10.3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B6, 4.9 times more Vitamin B9, 13.7 times more Vitamin E and 16.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 111.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin A and Vitamin B1 per 1 lb.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Basil Spices have 47.7 times more Calcium, 42.9 times more Copper, 123 times more Iron, 33.9 times more Magnesium, 46.7 times more Manganese, 4.2 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Sodium and 17.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.6 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Basil Spices have 6.9 times more Energy, 11 times more Fat, 18.9 times more Saturated Fat, 4.8 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Carbohydrate, 14.5 times more Fiber and 8.1 times more Protein than Raw Broccoli.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Sugars and Fructose per 1 lb.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.