Comparing Nutrients in 500 calories Basil VS Broccoli

Weight per 500 calories

• Basil: 2174g
• Broccoli: 1471g

Raw 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 Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Broccoli	27%	8%	65%

Macro Nutrients

	Basil	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	9% 6.52g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	92% 34.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	122% 68.5g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Basil	Broccoli	Recommended Dietary Allowance
Vitamin A	638% 5739μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Broccoli	Recommended Dietary Allowance
Calcium	385% 3848mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	54% 2001g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Fresh Basil has 12.6 times more Vitamin A, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 6 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B5 and 3.4 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Raw Broccoli have similar amounts of Vitamin B2 per 500 kcal.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Broccoli:

• Fresh Basil has 5.6 times more Calcium, 11.6 times more Copper, 6.4 times more Iron, 4.5 times more Magnesium, 8.1 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Zinc and 1.5 times more Water than Raw Broccoli.
• While Raw Broccoli contains 5.6 times more Selenium and 5.6 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 2.6 times more Fat, 7.4 times more Omega 3, 2.2 times more Omega 6 and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Saturated Fat, 1.7 times more Carbohydrate, 3.8 times more Sugars and 23 times more Fructose than Fresh Basil.
• Both Fresh Basil and Raw Broccoli have similar amounts of Energy and Fiber per 500 kcal.
• Both Fresh Basil as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.