Comparing Nutrients in 500 calories Basil VS Carrots

Weight per 500 calories

• Basil: 2174g
• Carrots: 1220g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	9% 6.52g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	92% 34.8g	90% 34g	38g per day for Men 19-50 years
Protein	122% 68.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Basil	Carrots	Recommended Dietary Allowance
Vitamin A	638% 5739μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	370% 1478μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Carrots	Recommended Dietary Allowance
Calcium	385% 3848mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	54% 2001g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.