Comparing Nutrients in 500 calories Basil VS Boiled Broccoli

Weight per 500 calories

• Basil: 2174g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Fresh Basil, which is low in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 500 calories - Basil or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Basil	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	79% 103g	130g per day for Men 19-50 years
Sugars	9% 6.52g	27.4% 20g	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	0.6% 0.43g	14.6% 10.6g	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	% 0.43g	% 7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	92% 34.8g	124% 47g	38g per day for Men 19-50 years
Protein	122% 68.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	638% 5739μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	220% 2.86mg	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	370% 1478μg	386% 1543μg	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	435% 391mg	1030% 927mg	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	116% 17.4mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Broccoli	Recommended Dietary Allowance
Calcium	385% 3848mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	861% 69mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	120% 2.77mg	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	174% 1217mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	54% 2001g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Basil vs Boiled Broccoli:

• Fresh Basil has 5.2 times more Vitamin A, 2.5 times more Vitamin B3 and 4.5 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Vitamin B5 and 2.4 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Boiled and Drained Broccoli have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Fresh Basil as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Boiled Broccoli:

• Fresh Basil has 6.7 times more Calcium, 9.6 times more Copper, 7.2 times more Iron, 4.6 times more Magnesium, 9 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Zinc and 1.6 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.5 times more Selenium and 6.7 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 2.4 times more Fat, 4 times more Omega 3, 2.2 times more Omega 6 and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate, 3 times more Sugars, 24.3 times more Fructose and 1.4 times more Fiber than Fresh Basil.
• Both Fresh Basil and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Fresh Basil as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.