Comparing Nutrients in 300 calories Basil VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Basil: 1304g
• Cooked Chopped Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Basil or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	44% 57.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	21.7% 15.8g	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	0.36% 0.26g	NA	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	55% 21g	84.6% 32g	38g per day for Men 19-50 years
Protein	73.4% 41g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	383% 3443μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	107% 1.4mg	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	222% 887μg	150% 600μg	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	261% 235mg	477% 430mg	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	69.6% 10.4mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	231% 2309mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	40.5% 0.36mg	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	517% 41.3mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	104% 2.4mg	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	104% 730mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Basil vs Cooked Chopped Frozen Broccoli:

• Fresh Basil has 6.3 times more Vitamin A, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.7 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin B1, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Fresh Basil.
• Both Fresh Basil and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Fresh Basil as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Basil vs Cooked Chopped Frozen Broccoli:

• Fresh Basil has 6.5 times more Calcium, 13.8 times more Copper, 6.3 times more Iron, 6 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 2.5 times more Potassium, 3.5 times more Zinc and 1.2 times more Water than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.9 times more Selenium and 2.3 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 6.5 times more Fat, 9.2 times more Omega 3, 6.8 times more Omega 6 and 1.2 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Fresh Basil.
• Both Fresh Basil and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Fresh Basil as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.