Comparing Nutrients in 100 grams 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	1.2% 35kcal	8.03% 233kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	2.36% 1.7g	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	1.02% 0.74g	1.03% 0.75g	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	% 0.49g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.02g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	103% 1.34mg	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	27% 108μg	77.5% 310μg	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	72% 65mg	0.89% 0.8mg	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	9.67% 1.45mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1429% 1715μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Calcium	4% 40mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	1123% 89.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	169% 711mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	426% 9.8mg	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	9.57% 67mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Boiled and Drained Broccoli as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.