Comparing Nutrients in 500 calories Basil VS Cooked Frozen Carrots

Weight per 500 calories

• Basil: 2174g
• Cooked Frozen Carrots: 1351g

Boiled and Drained Frozen Carrots have 1.6 times more energy per unit of mass than Fresh Basil, which is low in comparison to other foods. Basil having very low energy density.

Discover which food has more nutrients per 500 calories - Basil or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	80.4% 104g	130g per day for Men 19-50 years
Sugars	9% 6.52g	76% 55g	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	0.6% 0.43g	5.2% 3.8g	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	% 0.43g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 46.5g	g per day for Men 19-50 years
Fiber	92% 34.8g	117% 44.6g	38g per day for Men 19-50 years
Protein	122% 68.5g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	638% 5739μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	87.3% 1.14mg	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	370% 1478μg	37% 149μg	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	435% 391mg	34.5% 31mg	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	116% 17.4mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	385% 3848mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	123% 1.1mg	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	861% 69mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	98% 2.26mg	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	174% 1217mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	54% 2001g	33% 1221g	3700g per day for Men 19-50 years

Basil VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Basil or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Basil vs Cooked Frozen Carrots:

• 500 calories of Basil have 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 9.9 times more Vitamin B9, 12.6 times more Vitamin C, 1.3 times more Vitamin E and 49.1 times more Vitamin K than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2 times more Vitamin A than Fresh Basil.
• Both Fresh Basil as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Basil vs Cooked Frozen Carrots:

• 500 calories of Basil have 8.1 times more Calcium, 7.6 times more Copper, 9.6 times more Iron, 9.4 times more Magnesium, 11.1 times more Manganese, 2.9 times more Phosphorus, 2.5 times more Potassium, 3.7 times more Zinc and 1.6 times more Water than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 9.2 times more Sodium than Fresh Basil.
• Both Basil and Cooked Frozen Carrots contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Basil have 1.5 times more Fat, 11.6 times more Omega 3 and 8.7 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.5 times more Omega 6, 1.8 times more Carbohydrate, 8.5 times more Sugars and 1.3 times more Fiber than Fresh Basil.
• Both Basil and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Basil provide inadequate amounts of Omega 6