Comparing Nutrients in 5 ounces Boiled Broccoli VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Boiled Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	52% 67.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	3.34% 2.42g	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	1.45% 1.05g	1.47% 1.06g	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	% 0.69g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.028g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	141% 53.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	58% 32.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	12% 109μg	5.83% 52.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	146% 1.9mg	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	38.3% 153μg	110% 439μg	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	102% 92mg	1.26% 1.13mg	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	13.7% 2.06mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	2025% 2430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	318% 3175mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	331% 2.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	1591% 127mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	240% 1008mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	604% 14mg	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	13.6% 95mg	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	110% 3728mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Dried Basil Spices:

• Boiled and Drained Broccoli has 2.1 times more Vitamin A and 81.1 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 1.3 times more Vitamin B1, 9.8 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 6.7 times more Vitamin B6, 2.9 times more Vitamin B9, 7.4 times more Vitamin E and 12.2 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Dried Basil Spices:

• Boiled and Drained Broccoli has 8.6 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 56 times more Calcium, 34.4 times more Copper, 134 times more Iron, 33.9 times more Magnesium, 50.5 times more Manganese, 4.1 times more Phosphorus, 9 times more Potassium, 1.9 times more Selenium, 1.9 times more Sodium and 15.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Dried Basil Spices contain 6.7 times more Energy, 9.9 times more Fat, 27.3 times more Saturated Fat, 2.5 times more Omega 3, 3.9 times more Omega 6, 6.7 times more Carbohydrate, 11.4 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Dried Basil Spices have similar amounts of Sugars and Fructose per 5 oz.
• Both Boiled and Drained Broccoli as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.