Comparing Nutrients in 1 kilogram 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	7.93% 230kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	4.14% 3g	21% 15.3g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	42% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Basil	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	293% 2640μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Baked White Potatoes	Recommended Dietary Allowance
Calcium	177% 1770mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	141% 1.27mg	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	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 921g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.