Comparing Nutrients in 300 calories Basil VS Carrots

Weight per 300 calories

• Basil: 1304g
• Carrots: 732g

Raw Carrots have 1.8 times more energy per unit of mass than Fresh Basil, which is low in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 300 calories - Basil or Carrots?

Macros Ratio

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

Macro Nutrients

	Basil	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	54% 70g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	48% 34.7g	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	0.36% 0.26g	5.55% 4.02g	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	% 0.26g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 26.3g	g per day for Men 19-50 years
Fiber	55% 21g	54% 20.5g	38g per day for Men 19-50 years
Protein	73.4% 41g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Basil	Carrots	Recommended Dietary Allowance
Vitamin A	383% 3443μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	222% 887μg	34.8% 139μg	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	261% 235mg	48% 43mg	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	69.6% 10.4mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Carrots	Recommended Dietary Allowance
Calcium	231% 2309mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	517% 41.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	45.5% 1.05mg	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	104% 730mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Basil vs Carrots:

• Fresh Basil has 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 6.4 times more Vitamin B9, 5.4 times more Vitamin C, 2.2 times more Vitamin E and 56 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.8 times more Vitamin A than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Basil vs Carrots:

• Fresh Basil has 9.6 times more Calcium, 15.3 times more Copper, 18.8 times more Iron, 9.5 times more Magnesium, 14.3 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Selenium, 6 times more Zinc and 1.9 times more Water than Raw Carrots.
• While Raw Carrots contain 9.7 times more Sodium than Fresh Basil.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 4.8 times more Fat, 281.7 times more Omega 3, 1.3 times more Omega 6 and 6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2 times more Carbohydrate, 8.9 times more Sugars and 15.4 times more Fructose than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.