Comparing Nutrients in 1 kilogram Basil VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Basil	Boiled Carrots	Recommended Dietary Allowance
Energy	7.93% 230kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.1% 0.87g	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	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	4.14% 3g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 27g	g per day for Men 19-50 years
Fiber	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	293% 2640μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Carrots	Recommended Dietary Allowance
Calcium	177% 1770mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 921g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Basil vs Boiled Carrots:

• Fresh Basil has 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B9, 5 times more Vitamin C and 30.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.2 times more Vitamin A, 1.9 times more Vitamin B1 and 1.3 times more Vitamin E than Fresh Basil.
• Both Fresh Basil and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Fresh Basil as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Basil vs Boiled Carrots:

• Fresh Basil has 5.9 times more Calcium, 22.6 times more Copper, 9.3 times more Iron, 6.4 times more Magnesium, 7.4 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 4.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Selenium and 14.5 times more Sodium than Fresh Basil.
• Both Fresh Basil and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Basil has 316 times more Omega 3 and 4.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 3.1 times more Carbohydrate, 11.5 times more Sugars and 1.9 times more Fiber than Fresh Basil.
• Both Fresh Basil as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.