Comparing Nutrients in 1 pound 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	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	21.6% 15.6g	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	0.13% 0.091g	2.25% 1.63g	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	% 0.091g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.2g	g per day for Men 19-50 years
Fiber	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Basil	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	133% 1197μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	53.4% 0.69mg	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	77% 308μg	16% 63.5μg	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	91% 81.6mg	18% 16.3mg	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	24% 3.63mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1568% 1881μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Boiled Carrots	Recommended Dietary Allowance
Calcium	80.3% 803mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	180% 14.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	30.6% 0.7mg	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	36.3% 254mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Fresh Basil as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.