Comparing Nutrients in 7 ounces Dried Basil Spices VS 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	16% 462kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.02% 2.9g	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	2.05% 1.5g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	197% 75g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.16% 73.4μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	20% 0.26mg	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	154% 615μg	27.8% 111μg	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	1.76% 1.6mg	88.4% 79.6mg	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	142% 21.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	445% 4445mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	463% 4.17mg	7.5% 0.067mg	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	2228% 178mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	846% 19.4mg	19.2% 0.44mg	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	77.7% 544mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	154% 5219mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Basil Spices VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Basil Spices versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Basil Spices vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Dried Basil Spices have 1.5 times more Vitamin B1, 14.8 times more Vitamin B2, 10.7 times more Vitamin B3, 3.1 times more Vitamin B5, 10.3 times more Vitamin B6, 5.5 times more Vitamin B9, 8.1 times more Vitamin E and 19.5 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.4 times more Vitamin A and 50.1 times more Vitamin C than Dried Basil Spices.
• 7 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Dried Basil Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Basil Spices vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Dried Basil Spices have 67.9 times more Calcium, 61.8 times more Copper, 147.2 times more Iron, 54.7 times more Magnesium, 43.9 times more Manganese, 5.6 times more Phosphorus, 18.5 times more Potassium, 4.3 times more Selenium, 6.9 times more Sodium and 25.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 8.8 times more Water than Dried Basil Spices.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Basil Spices have 8.3 times more Energy, 33.9 times more Fat, 119.8 times more Saturated Fat, 7.1 times more Omega 3, 8.9 times more Carbohydrate, 12.6 times more Fiber and 7.4 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Dried Basil Spices and Cooked Chopped Frozen Broccoli offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Basil Spices as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.