Comparing Nutrients in 300 calories Basil VS Boiled Cauliflower

Weight per 300 calories

• Basil: 1304g
• Boiled Cauliflower: 1304g

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

Discover which food has more nutrients per 300 calories - Basil or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Basil	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.84% 0.65g	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	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	37.4% 27g	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	79% 30g	38g per day for Men 19-50 years
Protein	73.4% 41g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	383% 3443μg	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	174% 2.26mg	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	143% 574μg	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	642% 578mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	231% 2309mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	26% 0.23mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	75% 1.72mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	32.8% 1213g	3700g per day for Men 19-50 years

Basil VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Basil or Boiled Cauliflower?

Lets compare vitamin content per 300 calories of Basil vs Boiled Cauliflower:

• 300 calories of Basil have 264 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B9, 11.4 times more Vitamin E and 30.1 times more Vitamin K than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2.4 times more Vitamin B5 and 2.5 times more Vitamin C than Fresh Basil.
• Both Basil and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Cauliflower have insufficient amounts of Vitamin A
• Both Fresh Basil as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Basil vs Boiled Cauliflower:

• 300 calories of Basil have 11.1 times more Calcium, 21.4 times more Copper, 9.9 times more Iron, 7.1 times more Magnesium, 8.7 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 4.8 times more Zinc than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 2 times more Selenium and 3.8 times more Sodium than Fresh Basil.
• Both Basil and Boiled Cauliflower contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Basil have 1.4 times more Fat, 1.9 times more Omega 3 and 1.7 times more Protein than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 1.6 times more Carbohydrate, 6.9 times more Sugars and 1.4 times more Fiber than Fresh Basil.
• Both Basil and Boiled Cauliflower offer comparable quantities of Energy per 300 calories.
• Both Fresh Basil as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 300 calories.