Comparing Nutrients in 1 pound Basil VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Carrots	8%	5%	87%

Macro Nutrients

	Basil	Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	29.7% 21.5g	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	0.13% 0.091g	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.3g	g per day for Men 19-50 years
Fiber	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Basil	Carrots	Recommended Dietary Allowance
Vitamin A	133% 1197μg	421% 3787μg	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	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77% 308μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1568% 1881μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Carrots	Recommended Dietary Allowance
Calcium	80.3% 803mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Basil vs Carrots:

• Fresh Basil has 1.3 times more Vitamin B2, 3.6 times more Vitamin B9, 3.1 times more Vitamin C, 1.2 times more Vitamin E and 31.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 3.2 times more Vitamin A, 1.9 times more Vitamin B1 and 1.3 times more Vitamin B5 than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Basil vs Carrots:

• Fresh Basil has 5.4 times more Calcium, 8.6 times more Copper, 10.6 times more Iron, 5.3 times more Magnesium, 8 times more Manganese, 1.6 times more Phosphorus and 3.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Potassium and Water per 1 lb.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Basil has 158 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Energy, 3.6 times more Carbohydrate, 15.8 times more Sugars and 1.8 times more Fiber than Fresh Basil.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.