Comparing Nutrients in 500 calories Dried Basil Spices VS Broccoli

Weight per 500 calories

• Dried Basil Spices: 215g
• Broccoli: 1471g

Dried Basil Spices have 6.9 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Broccoli	27%	8%	65%

Macro Nutrients

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	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	79% 102g	75% 98g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	2.2% 1.6g	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	% 1.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 1.47g	g per day for Men 19-50 years
Fiber	213% 81g	101% 38.2g	38g per day for Men 19-50 years
Protein	88% 49.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	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	166% 665μg	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	1.9% 1.7mg	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	153% 23mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	481% 4807mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	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	2409% 193mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	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	84% 588mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 1.5 times more Vitamin B2, 2 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Vitamin A, 6.1 times more Vitamin B1, 4.7 times more Vitamin B5, 1.4 times more Vitamin B9 and 764.1 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Basil Spices have 7 times more Calcium, 6.3 times more Copper, 18 times more Iron, 4.9 times more Magnesium, 6.8 times more Manganese, 1.2 times more Potassium and 2.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Phosphorus, 5.7 times more Selenium, 3 times more Sodium and 59.1 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Basil Spices have 1.6 times more Fat, 2.8 times more Saturated Fat and 2.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Omega 3, 6.8 times more Sugars and 6.2 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.