Comparing Nutrients in 300 calories Basil VS Frozen Broccoli Spears

Weight per 300 calories

• Basil: 1304g
• Frozen Broccoli Spears: 1035g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Fresh Basil, which is very low in comparison to other foods. Basil having very low energy density.

Discover which food has more nutrients per 300 calories - Basil or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Basil	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	2.25% 0.38g	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	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	21% 15.2g	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	81.7% 31g	38g per day for Men 19-50 years
Protein	73.4% 41g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	383% 3443μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	139% 1.8mg	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	243% 972μg	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	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	231% 2309mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	41.4% 0.37mg	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	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	115% 2.65mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	25.3% 937g	3700g per day for Men 19-50 years

Basil VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Basil or Frozen Broccoli Spears?

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

• 300 calories of Basil have 5.8 times more Vitamin A, 2.5 times more Vitamin B3 and 5.2 times more Vitamin K than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.7 times more Vitamin B1, 3 times more Vitamin C and 1.3 times more Vitamin E than Fresh Basil.
• Both Basil and Frozen Broccoli Spears provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Fresh Basil as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Basil vs Frozen Broccoli Spears:

• 300 calories of Basil have 5.4 times more Calcium, 13.5 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 1.5 times more Potassium, 3 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 5 times more Selenium and 3.4 times more Sodium than Fresh Basil.
• Both Basil and Frozen Broccoli Spears contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Basil have 2.4 times more Fat, 3.2 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.6 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Fresh Basil.
• Both Basil and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• Both Fresh Basil as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.