Comparing Nutrients in 500 calories Basil VS Frozen Chopped Broccoli

Weight per 500 calories

• Basil: 2174g
• Frozen Chopped Broccoli: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	3.5% 0.6g	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	70.7% 92g	130g per day for Men 19-50 years
Sugars	9% 6.52g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	92% 34.8g	152% 57.7g	38g per day for Men 19-50 years
Protein	122% 68.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	638% 5739μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	192% 2.5mg	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	322% 1288μg	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	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	385% 3848mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	81% 0.73mg	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	861% 69mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	246% 5.65mg	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	174% 1217mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	54% 2001g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Fresh Basil has 5.7 times more Vitamin A, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B1, 2.8 times more Vitamin C and 1.3 times more Vitamin E than Fresh Basil.
• Both Fresh Basil and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Fresh Basil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Frozen Chopped Broccoli:

• Fresh Basil has 3.6 times more Calcium, 11.5 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 8.3 times more Selenium and 5.3 times more Sodium than Fresh Basil.
• Both Fresh Basil and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 2.5 times more Fat, 3.4 times more Omega 3, 2.7 times more Omega 6 and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Carbohydrate, 4 times more Sugars, 36.7 times more Fructose and 1.7 times more Fiber than Fresh Basil.
• Both Fresh Basil and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Fresh Basil as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.