Comparing Nutrients in 1 pound Basil VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.21% 0.068g	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	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	15.6% 11.3g	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	0.13% 0.091g	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	133% 1197μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	80.3% 803mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	39.4% 1338mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Basil vs Cooked Ripe Red Tomatoes:

• Fresh Basil has 11 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin B9, 1.4 times more Vitamin E and 148.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Basil vs Cooked Ripe Red Tomatoes:

• Fresh Basil has 16.1 times more Calcium, 5.1 times more Copper, 4.7 times more Iron, 7.1 times more Magnesium, 10.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 5.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Fresh Basil and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fresh Basil has 158 times more Omega 3, 2.3 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 8.3 times more Sugars and 65.5 times more Fructose than Fresh Basil.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.