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Comparing Nutrients in 100 calories BasilVS Baked White Potatoes

Weight per 100 calories

Basil
435g
Baked White Potatoes
109g

Baked Whole White Potatoes have 4 times more energy per unit of mass than Fresh Basil, which is average in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 100 calories - Basil or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Basil
44%
20%
36%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Spices and Herbs rich in Energy
2.87%2.8g
Fat
0.17%0.16g
2.8 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.56%0.18g
Saturated Fat
0.14%0.043g
0.18 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Spices and Herbs rich in Saturated Fat
86%1.37g
Omega 3
1%0.016g
1.37 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.87%0.32g
Omega 6
0.31%0.053g
0.32 gvs0.053 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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8.86%11.5g
Carbohydrate
17.6%23g
11.5 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Spices and Herbs rich in Carbohydrate
1.8%1.3g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.12%0.087g
Fructose
0.54%0.39g
≤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]
0.087 gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.087g
Glucose
%0.68g
0.087 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0.43g
0 gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.3%6.96g
Fiber
6%2.3g
6.96 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Spices and Herbs rich in Fiber
24.5%13.7g
Protein
4.08%2.3g
13.7 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

128%1148μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
1148 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin A Buy Preformed Vegan Vitamin A
12.3%0.15mg
Vitamin B1
4.35%0.052mg
Thiamine
0.15 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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25.4%0.33mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.33 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24.5%3.92mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
3.92 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Spices and Herbs rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18%0.91mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.91 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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52%0.67mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.67 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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74%296μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
296 μgvs41.3 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 .

Find Spices and Herbs rich in Vitamin B12 Buy Vegan Vitamin B12
87%78.3mg
Vitamin C
15.2%13.7mg
Ascorbic acid
78.3 mgvs13.7 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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23%3.48mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
3.48 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1503%1803μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
1803 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

77%770mg
Calcium
1.1%11mg
770 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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186%1.67mg
Copper
15.3%0.14mg
1.67 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Spices and Herbs rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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172%13.8mg
Iron
8.7%0.7mg
13.8 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%278mg
Magnesium
7%29.3mg
278 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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217%5mg
Manganese
8.93%0.21mg
5 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Spices and Herbs rich in Manganese
NA
Molybdenum
NA
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 .

Find Spices and Herbs rich in Molybdenum
34.8%243mg
Phosphorus
11.6%81.5mg
243 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.7%1283mg
Potassium
17.4%591mg
1283 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.37%1.3μg
Selenium
0.99%0.54μg
1.3 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Spices and Herbs rich in Selenium
1.16%17.4mg
Sodium
0.51%7.6mg
17.4 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Spices and Herbs rich in Sodium
32%3.52mg
Zinc
3.46%0.38mg
3.52 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Spices and Herbs rich in Zinc
11%400g
Water
2.2%82g
400 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Basil vs Baked White Potatoes:
Comparing minerals per 100 calories for Basil vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: