Comparing Nutrients in 7 ounces Boiled BroccoliVS Dried Basil Spices

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Dried Basil Spices

29%

11%

60%

7 oz ▼

Macro Nutrients

Boiled Broccolivs Dried Basil Spices

2.4%69.5kcal

Energy

16%462kcal

69.5 kcalvs462 kcal

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

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0.84%0.81g

Fat

8.33%8.08g

0.81 gvs8.08 g

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

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0.49%0.16g

Saturated Fat

13.4%4.3g

0.16 gvs4.3 g

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

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14.8%0.24g

Omega 3

37.2%0.6g

0.24 gvs0.6 g

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

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0.6%0.1g

Omega 6

2.32%0.39g

0.1 gvs0.39 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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11%14.2g

Carbohydrate

73%95g

14.2 gvs95 g

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

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3.8%2.76g

Sugars

4.7%3.4g

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

2.76 gvs3.4 g

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

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2.03%1.47g

Fructose

2.05%1.5g

≤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]

1.47 gvs1.5 g

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

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%0.97g

Glucose

%1.5g

0.97 gvs1.5 g

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

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%0.16g

Sucrose

%0.04g

0.16 gvs0.04 g

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

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17.2%6.55g

Fiber

197%75g

6.55 gvs75 g

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

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8.43%4.72g

Protein

81.4%45.6g

4.72 gvs45.6 g

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

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Vitamins

Boiled Broccolivs Dried Basil Spices

17%153μg

Vitamin A

8.16%73.4μg

RAE, retinol activity equivalents

153 μgvs73.4 μg

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

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10.4%0.13mg

Vitamin B1

13.2%0.16mg

Thiamine

0.13 mgvs0.16 mg

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

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18.8%0.24mg

Vitamin B2

183%2.4mg

Riboflavin

0.24 mgvs2.4 mg

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

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6.86%1.1mg

Vitamin B3

60.8%9.72mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs9.72 mg

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

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24.4%1.22mg

Vitamin B5

33.3%1.66mg

Pantothenic acid

1.22 mgvs1.66 mg

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

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30.5%0.4mg

Vitamin B6

205%2.66mg

Pyridoxine

0.4 mgvs2.66 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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53.6%214μg

Vitamin B9

154%615μg

Folates and Folic Acid

214 μgvs615 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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143%129mg

Vitamin C

1.76%1.6mg

Ascorbic acid

129 mgvs1.6 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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19%2.88mg

Vitamin E

142%21.2mg

Tocopherols and Tocotrienols

2.88 mgvs21.2 mg

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

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233%280μg

Vitamin K

2835%3402μg

Phytomenadione or phylloquinone

280 μgvs3402 μg

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

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Minerals

Boiled Broccolivs Dried Basil Spices

7.94%79.4mg

Calcium

445%4445mg

79.4 mgvs4445 mg

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

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13.5%0.12mg

Copper

463%4.17mg

0.12 mgvs4.17 mg

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

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0.2%7.94μg

Fluoride

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

7.94 μgvsNA μg

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

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16.6%1.33mg

Iron

2228%178mg

1.33 mgvs178 mg

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

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9.92%41.7mg

Magnesium

336%1411mg

41.7 mgvs1411 mg

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

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16.7%0.38mg

Manganese

846%19.4mg

0.38 mgvs19.4 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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19%133mg

Phosphorus

77.7%544mg

133 mgvs544 mg

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

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17%581mg

Potassium

154%5219mg

581 mgvs5219 mg

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

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5.77%3.18μg

Selenium

11%5.95μg

3.18 μgvs5.95 μg

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

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5.42%81.4mg

Sodium

10%151mg

81.4 mgvs151 mg

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

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8.1%0.89mg

Zinc

128%14mg

0.89 mgvs14 mg

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

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4.8%177g

Water

0.56%20.5g

177 gvs20.5 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

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 7 oz.
Both Boiled and Drained Broccoli as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled BroccoliVS Frozen Chopped BroccoliDried Basil SpicesVS Frozen Chopped BroccoliBoiled BroccoliVS Bay Leaf SpicesDried Basil SpicesVS Bay Leaf Spices

Compare Foods

Comparing Nutrients in 7 ounces Boiled BroccoliVS Dried Basil Spices

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: