Comparing Nutrients in 14 ounces Tomatoes VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	146% 190g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	9.36% 6.8g	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	7.5% 5.44g	4.1% 2.98g	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	% 4.96g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	394% 150g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	409% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	308% 1230μg	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	60.4% 54.4mg	3.53% 3.18mg	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	14.3% 2.14mg	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	926% 8.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	1691% 39mg	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	13.6% 95mg	155% 1087mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	256% 28mg	11mg per day for Men 19-50 years
Water	10% 375g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Dried Basil Spices:

• Raw Ripe Red Tomatoes have 17.1 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 2.2 times more Vitamin B1, 63.2 times more Vitamin B2, 8.2 times more Vitamin B3, 9.4 times more Vitamin B5, 16.8 times more Vitamin B6, 20.7 times more Vitamin B9, 19.8 times more Vitamin E and 217 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Basil Spices have similar amounts of Vitamin A per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Dried Basil Spices:

• Raw Ripe Red Tomatoes have 9.1 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 224 times more Calcium, 35.6 times more Copper, 332.6 times more Iron, 64.6 times more Magnesium, 86 times more Manganese, 11.4 times more Phosphorus, 11.1 times more Potassium, more Selenium, 15.2 times more Sodium and 41.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Sugars and 1.8 times more Fructose than Dried Basil Spices.
• While Dried Basil Spices contain 12.9 times more Energy, 20.4 times more Fat, 77 times more Saturated Fat, 100 times more Omega 3, 2.5 times more Omega 6, 12.3 times more Carbohydrate, 31.4 times more Fiber and 26.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.