Comparing Nutrients in 500 calories Dried Basil Spices VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Dried Basil Spices: 215g
• Cooked Chopped Frozen Broccoli: 1786g

Dried Basil Spices have 8.3 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Basil Spices or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Basil Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 102g	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	36.2% 26.3g	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	2.2% 1.6g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	213% 81g	141% 53.6g	38g per day for Men 19-50 years
Protein	88% 49.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	179% 2.32mg	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	166% 665μg	250% 1000μg	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	1.9% 1.7mg	796% 716mg	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	153% 23mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	481% 4807mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	67.5% 0.61mg	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	2409% 193mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	173% 4mg	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	84% 588mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	43.8% 1620g	3700g per day for Men 19-50 years

Dried Basil Spices VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Basil Spices or Cooked Chopped Frozen Broccoli?

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

• 500 calories of Dried Basil Spices have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.3 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 11.5 times more Vitamin A, 5.7 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 417.1 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Dried Basil Spices have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Basil Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dried Basil Spices have 8.2 times more Calcium, 7.4 times more Copper, 17.7 times more Iron, 6.6 times more Magnesium, 5.3 times more Manganese, 2.2 times more Potassium and 3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 1.5 times more Phosphorus, 1.9 times more Selenium and 72.9 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Cooked Chopped Frozen Broccoli contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Basil Spices have 14.4 times more Saturated Fat and 1.5 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 7.2 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• Both Dried Basil Spices as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.