Comparing Nutrients in 1 pound Tomatoes VS Basil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Basil	44%	20%	36%

Macro Nutrients

	Tomatoes	Basil	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	89.6% 1.43g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	9.25% 12g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.88% 1.36g	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	8.57% 6.2g	0.13% 0.091g	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	% 5.67g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.13% 4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Basil	Recommended Dietary Allowance
Vitamin A	21% 191μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	77% 308μg	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	69% 62mg	91% 81.6mg	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	16.3% 2.45mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1568% 1881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Basil	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	80.3% 803mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	194% 1.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	226% 5.2mg	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	15.6% 109mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	39.4% 1338mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.3% 418g	3700g per day for Men 19-50 years

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

• Fresh Basil contains 6.3 times more Vitamin A, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 1.5 times more Vitamin E and 52.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Fresh Basil have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Basil:

• Fresh Basil contains 17.7 times more Calcium, 6.5 times more Copper, 11.7 times more Iron, 5.8 times more Magnesium, 10.1 times more Manganese, 2.3 times more Phosphorus and 4.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Fresh Basil have similar amounts of Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Fresh Basil have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.5 times more Carbohydrate, 8.8 times more Sugars and 68.5 times more Fructose than Fresh Basil.
• While Fresh Basil contains 105.3 times more Omega 3, 1.3 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Fresh Basil have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.