Comparing Nutrients in 300 calories Dried Basil Spices VS Broccoli

Weight per 300 calories

• Dried Basil Spices: 129g
• Broccoli: 882g

Dried Basil Spices have 6.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Basil Spices or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	8.68% 2.78g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	20.7% 15g	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	1.33% 0.97g	8.28% 6g	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	% 0.97g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 0.88g	g per day for Men 19-50 years
Fiber	128% 48.5g	60.4% 23g	38g per day for Men 19-50 years
Protein	53% 29.6g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.4% 6.3mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.08mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	119% 1.54mg	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	100% 399μg	139% 556μg	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	1.14% 1.03mg	875% 787mg	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	92% 13.8mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1840% 2208μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	288% 2884mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	48% 0.43mg	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	1445% 116mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	218% 915mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	549% 12.6mg	80.6% 1.85mg	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	50.4% 353mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	100% 3386mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Basil Spices vs Broccoli:

• Dried Basil Spices have 1.5 times more Vitamin B2, 2 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Vitamin A, 6.1 times more Vitamin B1, 4.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 764.1 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Basil Spices vs Broccoli:

• Dried Basil Spices have 7 times more Calcium, 6.3 times more Copper, 18 times more Iron, 4.9 times more Magnesium, 6.8 times more Manganese, 1.2 times more Potassium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 5.7 times more Selenium, 3 times more Sodium and 59.1 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Basil Spices have 1.6 times more Fat, 2.8 times more Saturated Fat and 2.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3, 6.8 times more Sugars and 6.2 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.