Comparing Nutrients in 500 calories Frozen Broccoli Spears VS Basil

Weight per 500 calories

• Frozen Broccoli Spears: 1724g
• Basil: 2174g

Frozen Broccoli Spears have 1.3 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 500 calories - Frozen Broccoli Spears or Basil?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Basil	44%	20%	36%

Macro Nutrients

	Frozen Broccoli Spears	Basil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	429% 6.87g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	9.34% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	35% 25.3g	9% 6.52g	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	0.6% 0.43g	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	% 0.43g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	136% 51.7g	92% 34.8g	38g per day for Men 19-50 years
Protein	94% 52.8g	122% 68.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Basil	Recommended Dietary Allowance
Vitamin A	109% 983μg	638% 5739μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.97mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.8% 7.97mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	91% 4.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	259% 3.37mg	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	405% 1621μg	370% 1478μg	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	1308% 1178mg	435% 391mg	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	155% 23.3mg	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1457% 1748μg	7514% 9017μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Basil	Recommended Dietary Allowance
Calcium	70.7% 707mg	385% 3848mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	930% 8.37mg	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	155% 12.4mg	861% 69mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	331% 1391mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	1085% 25mg	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	145% 1017mg	174% 1217mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	189% 6413mg	3400mg per day for Men 19-50 years
Selenium	59.6% 32.8μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	19.5% 293mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	53.3% 5.86mg	160% 17.6mg	11mg per day for Men 19-50 years
Water	42% 1561g	54% 2001g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Basil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Broccoli Spears or Basil?

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

• 500 calories of Frozen Broccoli Spears have 1.7 times more Vitamin B1, 3 times more Vitamin C and 1.3 times more Vitamin E than Basil.
• While 500 kcal of Fresh Basil contain 5.8 times more Vitamin A, 2.5 times more Vitamin B3 and 5.2 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Basil provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Frozen Broccoli Spears as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Frozen Broccoli Spears have 5 times more Selenium and 3.4 times more Sodium than Basil.
• While 500 kcal of Fresh Basil contain 5.4 times more Calcium, 13.5 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 1.5 times more Potassium, 3 times more Zinc and 1.3 times more Water than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Basil contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Broccoli Spears have 1.6 times more Carbohydrate, 3.9 times more Sugars and 1.5 times more Fiber than Basil.
• While 500 kcal of Fresh Basil contain 2.4 times more Fat, 3.2 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Basil offer comparable quantities of Energy per 500 calories.
• Both Frozen Broccoli Spears as well as Fresh Basil provide inadequate amounts of Omega 6 in 500 calories.