Comparing Nutrients in 1 pound Basil VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	1.3% 0.22g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.04g	g per day for Men 19-50 years
Fiber	19% 7.26g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	133% 1197μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1568% 1881μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	80.3% 803mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	87.7% 0.79mg	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	180% 14.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Basil vs Baked Red Potatoes:

• Fresh Basil has 264 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9, 1.4 times more Vitamin C, 10 times more Vitamin E and 148.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fresh Basil.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Basil vs Baked Red Potatoes:

• Fresh Basil has 19.7 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 6.6 times more Manganese, 2 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Fresh Basil.

Comparison of macro-nutrients per 1 pound:

• Fresh Basil has 21.1 times more Omega 3 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 7.4 times more Carbohydrate and 4.8 times more Sugars than Fresh Basil.
• Both Fresh Basil and Baked Whole Red Potatoes have similar amounts of Fiber per 1 lb.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.