Comparing Nutrients in 100 calories Basil VS Tomatoes

Weight per 100 calories

• Basil: 435g
• Tomatoes: 556g

Basil has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Basil or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Tomatoes	17%	9%	74%

Macro Nutrients

	Basil	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.8g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	86% 1.37g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.86% 11.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	20% 14.6g	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	0.12% 0.087g	10.5% 7.6g	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	% 0.087g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.96g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Basil	Tomatoes	Recommended Dietary Allowance
Vitamin A	128% 1148μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74% 296μg	21% 83.3μg	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	87% 78.3mg	84.6% 76mg	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	23% 3.48mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1503% 1803μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Tomatoes	Recommended Dietary Allowance
Calcium	77% 770mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	172% 13.8mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	27.5% 0.63mg	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	34.8% 243mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	37.7% 1283mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	2.37% 1.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.16% 17.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	11% 400g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Basil vs Tomatoes:

• Fresh Basil has 4.9 times more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 41.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 100 kcal.
• Both Fresh Basil as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Basil vs Tomatoes:

• Fresh Basil has 13.9 times more Calcium, 5.1 times more Copper, 9.2 times more Iron, 4.6 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, more Selenium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Sodium and 1.3 times more Water than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fresh Basil has 2.5 times more Fat, 82.4 times more Omega 3 and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Omega 6, 1.9 times more Carbohydrate, 11.2 times more Sugars and 87.5 times more Fructose than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 100 kcal.
• Both Fresh Basil as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.