Comparing Nutrients in 7 ounces Dried Basil Spices VS 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	16% 462kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	10% 13g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.2g	g per day for Men 19-50 years
Fiber	197% 75g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Vitamin A	8.16% 73.4μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Broccoli	Recommended Dietary Allowance
Calcium	445% 4445mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	463% 4.17mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	846% 19.4mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	154% 5219mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 10.3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7.7 times more Vitamin B6, 4.9 times more Vitamin B9, 13.7 times more Vitamin E and 16.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 111.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Vitamin A and Vitamin B1 per 7 oz.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Basil Spices have 47.7 times more Calcium, 42.9 times more Copper, 123 times more Iron, 33.9 times more Magnesium, 46.7 times more Manganese, 4.2 times more Phosphorus, 8.3 times more Potassium, 2.3 times more Sodium and 17.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.6 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Basil Spices have 6.9 times more Energy, 11 times more Fat, 18.9 times more Saturated Fat, 4.8 times more Omega 3, 4.1 times more Omega 6, 7.2 times more Carbohydrate, 14.5 times more Fiber and 8.1 times more Protein than Raw Broccoli.
• Both Dried Basil Spices and Raw Broccoli have similar amounts of Sugars and Fructose per 7 oz.
• Both Dried Basil Spices as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.