Comparing Nutrients in 1 pound Tomatoes VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	5.3% 0.9g	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	167% 217g	130g per day for Men 19-50 years
Sugars	16.5% 12g	10.7% 7.76g	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	4.7% 3.4g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.091g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	450% 171g	38g per day for Men 19-50 years
Protein	7.13% 4g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	21% 191μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	468% 6.08mg	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	352% 1406μg	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	4.03% 3.63mg	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	324% 48.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6481% 7777μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Basil Spices	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	1058% 9.53mg	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	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	1933% 44.5mg	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	178% 1243mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.27% 47g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 17.1 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 2.2 times more Vitamin B1, 63.2 times more Vitamin B2, 8.2 times more Vitamin B3, 9.4 times more Vitamin B5, 16.8 times more Vitamin B6, 20.7 times more Vitamin B9, 19.8 times more Vitamin E and 217 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dried Basil Spices have similar amounts of Vitamin A per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dried Basil Spices:

• Raw Ripe Red Tomatoes have 9.1 times more Water than Dried Basil Spices.
• While Dried Basil Spices contain 224 times more Calcium, 35.6 times more Copper, 332.6 times more Iron, 64.6 times more Magnesium, 86 times more Manganese, 11.4 times more Phosphorus, 11.1 times more Potassium, more Selenium, 15.2 times more Sodium and 41.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.5 times more Sugars and 1.8 times more Fructose than Dried Basil Spices.
• While Dried Basil Spices contain 12.9 times more Energy, 20.4 times more Fat, 77 times more Saturated Fat, 100 times more Omega 3, 2.5 times more Omega 6, 12.3 times more Carbohydrate, 31.4 times more Fiber and 26.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.