Comparing Nutrients in 14 ounces Basil VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Basil	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	22% 8.33g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Basil	Baked White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.58mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1372% 1646μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Baked White Potatoes	Recommended Dietary Allowance
Calcium	70.3% 703mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	34.4% 1171mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.88% 365g	8.1% 299g	3700g per day for Men 19-50 years

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

• Fresh Basil has 264 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 20 times more Vitamin E and 153.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fresh Basil.
• Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Fresh Basil has 17.7 times more Calcium, 3 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 2.3 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Fresh Basil.
• Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Basil has 21.1 times more Omega 3 and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4 times more Energy, 8 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Fiber than Fresh Basil.
• Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.