Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Energy	0.9% 26kcal	8.03% 233kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	3.68% 4.8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	7.9% 3g	99% 37.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1429% 1715μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Basil Spices	Recommended Dietary Allowance
Calcium	5.6% 56mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	233% 2.1mg	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	10% 0.81mg	1123% 89.8mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	169% 711mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	7.14% 50mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Dried Basil Spices:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Vitamin A and 70.5 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 1.5 times more Vitamin B1, 12.5 times more Vitamin B2, 10.4 times more Vitamin B3, 3 times more Vitamin B5, 10.3 times more Vitamin B6, 4.6 times more Vitamin B9, 8.8 times more Vitamin E and 21.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Dried Basil Spices:

• Frozen Chopped Broccoli, Unprepared has 8.8 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 40 times more Calcium, 55.3 times more Copper, 110.9 times more Iron, 39.5 times more Magnesium, 33.3 times more Manganese, 5.5 times more Phosphorus, 12.4 times more Potassium, 3.2 times more Sodium and 14.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Basil Spices have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Basil Spices contain 9 times more Energy, 14 times more Fat, 49 times more Saturated Fat, 2.9 times more Omega 3, 6.4 times more Omega 6, 10 times more Carbohydrate, 1.3 times more Sugars, 12.6 times more Fiber and 8.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Basil Spices have similar amounts of Fructose per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.