Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Basil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Basil	44%	20%	36%

Macro Nutrients

	Frozen Chopped Broccoli	Basil	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	2.9% 3.76g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	0.59% 0.43g	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	1.62% 1.18g	0.039% 0.028g	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	% 1.06g	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.1% 4g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Basil	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 0.22mg	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	23.7% 95μg	24% 96μg	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	89% 80mg	28.3% 25.5mg	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	11.5% 1.73mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	490% 588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Basil	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	25% 251mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	60.6% 0.55mg	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	14.4% 1.15mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	70.8% 1.63mg	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	10% 71mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Basil per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Basil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Basil:

• 5 ounces of Frozen Chopped Broccoli have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin C and 1.5 times more Vitamin E than Basil.
• While 5 oz of Fresh Basil contain 5.1 times more Vitamin A, 1.9 times more Vitamin B3 and 5.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Basil provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Basil:

• 5 ounces of Frozen Chopped Broccoli have 9.3 times more Selenium than Basil.
• While 5 oz of Fresh Basil contain 3.2 times more Calcium, 10.1 times more Copper, 3.9 times more Iron, 3.6 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Basil contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Basil lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 1.8 times more Carbohydrate and 1.9 times more Fiber than Basil.
• While 5 oz of Fresh Basil contain 3 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Basil offer comparable quantities of Protein per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Fresh Basil provide inadequate amounts of Energy and Omega 6 in five ounces.