Comparing Nutrients in 300 calories Dried Basil SpicesVS Boiled Broccoli

Weight per 300 calories

Dried Basil Spices

129g

Boiled Broccoli

857g

Dried Basil Spices have 6.7 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Dried Basil Spices or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Dried Basil Spices

29%

11%

60%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Dried Basil Spicesvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.4%5.24g

Fat

3.62%3.5g

5.24 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.68%2.78g

Saturated Fat

2.1%0.68g

2.78 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24%0.39g

Omega 3

63.8%1g

0.39 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

2.57%0.44g

0.26 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.3%61.5g

Carbohydrate

47.3%61.5g

61.5 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.04%2.2g

Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.2 gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.33%0.97g

Fructose

8.75%6.34g

≤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]

0.97 gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.97g

Glucose

%4.2g

0.97 gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.026g

Sucrose

%0.69g

0.026 gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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128%48.5g

Fiber

74.4%28.3g

48.5 gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53%29.6g

Protein

36.4%20.4g

29.6 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Basil Spicesvs Boiled Broccoli

5.3%47.6μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

47.6 μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.6%0.1mg

Vitamin B1

45%0.54mg

Thiamine

0.1 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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119%1.55mg

Vitamin B2

81%1.05mg

Riboflavin

1.55 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.4%6.3mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

6.3 mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.6%1.08mg

Vitamin B5

106%5.3mg

Pantothenic acid

1.08 mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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133%1.73mg

Vitamin B6

132%1.7mg

Pyridoxine

1.73 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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100%399μg

Vitamin B9

231%926μg

Folates and Folic Acid

399 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.14%1.03mg

Vitamin C

618%556mg

Ascorbic acid

1.03 mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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92%13.8mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

13.8 mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1840%2208μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

2208 μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Basil Spicesvs Boiled Broccoli

288%2884mg

Calcium

34.3%343mg

2884 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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300%2.7mg

Copper

58%0.52mg

2.7 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1445%116mg

Iron

71.8%5.74mg

116 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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218%915mg

Magnesium

43%180mg

915 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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549%12.6mg

Manganese

72.3%1.66mg

12.6 mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.4%353mg

Phosphorus

82%574mg

353 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3386mg

Potassium

74%2511mg

3386 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.02%3.86μg

Selenium

25%13.7μg

3.86 μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.52%98mg

Sodium

23.4%351mg

98 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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83%9.14mg

Zinc

35%3.86mg

9.14 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.36%13.3g

Water

20.7%765g

13.3 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Basil Spices vs Boiled Broccoli:

Dried Basil Spices have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 13.9 times more Vitamin A, 5.2 times more Vitamin B1, 4.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 540.1 times more Vitamin C than Dried Basil Spices.
Both Dried Basil Spices and Boiled and Drained Broccoli have similar amounts of Vitamin B6 and Vitamin E per 300 kcal.
Both Dried Basil Spices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Basil Spices vs Boiled Broccoli:

Dried Basil Spices have 8.4 times more Calcium, 5.2 times more Copper, 20.1 times more Iron, 5.1 times more Magnesium, 7.6 times more Manganese, 1.3 times more Potassium and 2.4 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Phosphorus, 3.6 times more Selenium, 3.6 times more Sodium and 57.4 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 300 calories:

Dried Basil Spices have 1.5 times more Fat, 4.1 times more Saturated Fat, 1.7 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.6 times more Omega 3, 5.4 times more Sugars and 6.6 times more Fructose than Dried Basil Spices.
Both Dried Basil Spices and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Dried Basil Spices as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Basil SpicesVS Bay Leaf SpicesBoiled BroccoliVS Bay Leaf SpicesDried Basil SpicesVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Dried Basil SpicesVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Basil Spices or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: