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

Weight per 500 calories

• Dried Basil Spices: 215g
• Frozen Chopped Broccoli: 1923g

Dried Basil Spices have 9 times more energy per 100g than Frozen Chopped Broccoli. It has above average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	79% 102g	70.7% 92g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	2.2% 1.6g	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	% 1.6g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	213% 81g	152% 57.7g	38g per day for Men 19-50 years
Protein	88% 49.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	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	166% 665μg	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	1.9% 1.7mg	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	153% 23mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	481% 4807mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	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	2409% 193mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	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	84% 588mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 1.4 times more Vitamin B2 and 2.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 12.6 times more Vitamin A, 5.9 times more Vitamin B1, 3 times more Vitamin B5, 1.9 times more Vitamin B9 and 631.8 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 500 kcal.
• Both Dried Basil Spices 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 Dried Basil Spices vs Frozen Chopped Broccoli:

• Dried Basil Spices have 4.5 times more Calcium, 6.2 times more Copper, 12.4 times more Iron, 4.4 times more Magnesium, 3.7 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Phosphorus, 8.4 times more Selenium, 2.8 times more Sodium and 79.2 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Basil Spices have 1.6 times more Fat, 5.5 times more Saturated Fat and 1.4 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Omega 3, 7.1 times more Sugars and 9.9 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried Basil Spices as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.