Comparing Nutrients in 14 ounces Carrots VS Basil

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Basil	44%	20%	36%

Macro Nutrients

	Carrots	Basil	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	78.4% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	26% 19g	1.64% 1.2g	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	3% 2.2g	0.11% 0.079g	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	% 2.34g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Basil	Recommended Dietary Allowance
Vitamin A	368% 3314μg	116% 1048μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	67.5% 270μg	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	26% 23.4mg	79.4% 71.4mg	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	17.5% 2.6mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	1372% 1646μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Basil	Recommended Dietary Allowance
Calcium	13% 131mg	70.3% 703mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	198% 4.56mg	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	20% 139mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	34.4% 1171mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.88% 365g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Basil:

• Raw Carrots have 3.2 times more Vitamin A, 1.9 times more Vitamin B1 and 1.3 times more Vitamin B5 than Fresh Basil.
• While Fresh Basil contains 1.3 times more Vitamin B2, 3.6 times more Vitamin B9, 3.1 times more Vitamin C and 31.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Fresh Basil have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 14 oz.
• Both Raw Carrots as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Basil:

• Raw Carrots have 17.3 times more Sodium than Fresh Basil.
• While Fresh Basil contains 5.4 times more Calcium, 8.6 times more Copper, 10.6 times more Iron, 5.3 times more Magnesium, 8 times more Manganese, 1.6 times more Phosphorus and 3.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Fresh Basil have similar amounts of Potassium and Water per 14 oz.
• Both Raw Carrots as well as Fresh Basil have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 1.8 times more Energy, 3.6 times more Carbohydrate, 15.8 times more Sugars and 1.8 times more Fiber than Fresh Basil.
• While Fresh Basil contains 158 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Fresh Basil have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.