Comparing Nutrients in 1 kilogram Basil VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Basil	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	20.4% 26.5g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	4.14% 3g	34.2% 25g	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	0.28% 0.2g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42% 16g	39.5% 15g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Basil	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	293% 2640μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	86% 1.12mg	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	170% 680μg	22.5% 90μg	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	200% 180mg	30% 27mg	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	53.3% 8mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	177% 1770mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	116% 1.04mg	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	396% 31.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	196% 4.5mg	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	80% 560mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 921g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Basil vs Canned Carrots with Salt:

• Fresh Basil has 1.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 7.6 times more Vitamin B9, 6.7 times more Vitamin C and 42.3 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Vitamin A than Fresh Basil.
• Both Fresh Basil and Drained Canned Carrots with Salt have similar amounts of Vitamin E per 1 kg.
• Both Fresh Basil as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Basil vs Canned Carrots with Salt:

• Fresh Basil has 7.1 times more Calcium, 3.7 times more Copper, 5 times more Iron, 8 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 3.1 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 60.5 times more Sodium than Fresh Basil.
• Both Fresh Basil and Drained Canned Carrots with Salt have similar amounts of Water per 1 kg.
• Both Fresh Basil as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Basil has 28.7 times more Omega 3 and 4.9 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.1 times more Carbohydrate and 8.3 times more Sugars than Fresh Basil.
• Both Fresh Basil and Drained Canned Carrots with Salt have similar amounts of Fiber per 1 kg.
• Both Fresh Basil as well as Drained Canned Carrots with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.