Comparing Nutrients in 500 calories Basil VS Tomatoes in Juice with Salt

Weight per 500 calories

• Basil: 2174g
• Tomatoes in Juice with Salt: 3125g

Basil has 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Basil or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Basil	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	9% 6.52g	110% 79.7g	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	0.6% 0.43g	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	92% 34.8g	156% 59.4g	38g per day for Men 19-50 years
Protein	122% 68.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	638% 5739μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	267% 3.47mg	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	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	435% 391mg	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	385% 3848mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	54% 2001g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Basil vs Tomatoes in Juice with Salt:

• Fresh Basil has 9.2 times more Vitamin A, 1.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 111 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 24.3 times more Vitamin B1 than Fresh Basil.
• Both Fresh Basil and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin E per 500 kcal.
• Both Fresh Basil as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Tomatoes in Juice with Salt:

• Fresh Basil has 3.7 times more Calcium, 5.2 times more Copper, 3.9 times more Iron, 4.5 times more Magnesium, 11.7 times more Manganese, 2.3 times more Phosphorus and 4.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Selenium, 41.3 times more Sodium and 1.5 times more Water than Fresh Basil.
• Both Fresh Basil and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 1.8 times more Fat, 55 times more Omega 3 and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Omega 6, 1.9 times more Carbohydrate, 12.2 times more Sugars, 94.2 times more Fructose and 1.7 times more Fiber than Fresh Basil.
• Both Fresh Basil and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Fresh Basil as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.