Comparing Nutrients in 14 ounces Basil VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	60% 77.8g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	7.83% 5.68g	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	0.11% 0.079g	2.4% 1.75g	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	% 0.079g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	19% 7.14g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	116% 1048μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	64.7% 0.84mg	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	67.5% 270μg	26.8% 107μg	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	79.4% 71.4mg	55.6% 50mg	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	21% 3.18mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	70.3% 703mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	76.7% 0.69mg	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	157% 12.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	30% 0.69mg	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	31.8% 222mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.88% 365g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Basil vs Baked Red Potatoes:

• Fresh Basil has 264 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9, 1.4 times more Vitamin C, 10 times more Vitamin E and 148.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fresh Basil.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Basil vs Baked Red Potatoes:

• Fresh Basil has 19.7 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 6.6 times more Manganese, 2 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Fresh Basil.

Comparison of macro-nutrients per 14 ounces:

• Fresh Basil has 21.1 times more Omega 3 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 7.4 times more Carbohydrate and 4.8 times more Sugars than Fresh Basil.
• Both Fresh Basil and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.