Comparing Nutrients in 300 calories Basil VS Tomatoes

Weight per 300 calories

• Basil: 1304g
• Tomatoes: 1667g

Basil has 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Basil	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.35g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	258% 4.12g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	52.6% 20g	38g per day for Men 19-50 years
Protein	73.4% 41g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Tomatoes	Recommended Dietary Allowance
Vitamin A	383% 3443μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.5% 2.73mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.02mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	222% 887μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4509% 5410μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Tomatoes	Recommended Dietary Allowance
Calcium	231% 2309mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	558% 5.02mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	651% 15mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	113% 3848mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.48% 52mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	32.5% 1201g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Fresh Basil has 4.9 times more Vitamin A, 3.1 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and 41.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 300 kcal.
• Both Fresh Basil as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Basil vs Tomatoes:

• Fresh Basil has 13.9 times more Calcium, 5.1 times more Copper, 9.2 times more Iron, 4.6 times more Magnesium, 7.9 times more Manganese, 1.8 times more Phosphorus, more Selenium and 3.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Sodium and 1.3 times more Water than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fresh Basil has 2.5 times more Fat, 82.4 times more Omega 3 and 2.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Omega 6, 1.9 times more Carbohydrate, 11.2 times more Sugars and 87.5 times more Fructose than Fresh Basil.
• Both Fresh Basil and Raw Ripe Red Tomatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Fresh Basil as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.