Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Basil

Weight per 300 calories

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

Cooked Chopped Frozen Broccoli has 1.2 times more energy per 100g than Basil. It has very low energy density when compared to other foods. Fresh Basil having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Cooked Chopped Frozen Broccoli VS Basil Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.3 times more Vitamin B1, 1.8 times more Vitamin C and 1.4 times more Vitamin E than Basil.
• While 300 kcal of Fresh Basil contain 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.
• Both Cooked Chopped Frozen Broccoli and Basil provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Cooked Chopped Frozen Broccoli have 1.9 times more Selenium and 2.3 times more Sodium than Basil.
• While 300 kcal of Fresh Basil contain 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 and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Basil contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Basil.
• While 300 kcal of Fresh Basil contain 6.5 times more Fat and 9.2 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Basil offer comparable quantities of Energy and Protein per 300 calories.
• Both Boiled Chopped Frozen Broccoli as well as Fresh Basil provide inadequate amounts of Omega 6 in 300 calories.