Comparing Nutrients in 500 calories Dried Basil Spices VS Tomato Puree

Weight per 500 calories

• Dried Basil Spices: 215g
• Tomato Puree: 1316g

Dried Basil Spices have 6.1 times more energy per 100g than Tomato Puree. It has above average energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Dried Basil Spices or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Dried Basil Spices	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 102g	91% 118g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	87.7% 63.6g	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	2.2% 1.6g	43% 31.3g	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	% 1.6g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	65.8% 25g	38g per day for Men 19-50 years
Protein	88% 49.3g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Tomato Puree	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	128% 1.66mg	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	166% 665μg	36% 145μg	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	1.9% 1.7mg	155% 139mg	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	153% 23mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Tomato Puree	Recommended Dietary Allowance
Calcium	481% 4807mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	420% 3.78mg	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	2409% 193mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	97% 2.22mg	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	84% 588mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	31.3% 1156g	3700g per day for Men 19-50 years

Dried Basil Spices VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Basil Spices or Tomato Puree?

Lets compare vitamin content per 500 calories of Dried Basil Spices vs Tomato Puree:

• 500 calories of Dried Basil Spices have 2.4 times more Vitamin B2, 1.7 times more Vitamin B6, 4.6 times more Vitamin B9 and 82.2 times more Vitamin K than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 4.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 81.2 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices and Tomato Puree provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Dried Basil Spices have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Basil Spices as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Basil Spices vs Tomato Puree:

• 500 calories of Dried Basil Spices have 20.3 times more Calcium, 8.2 times more Iron, 5 times more Magnesium, 9.5 times more Manganese and 3.2 times more Zinc than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.4 times more Selenium, 2.3 times more Sodium and 52.1 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Tomato Puree contain similar levels of Copper, Phosphorus and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Basil Spices have 12.1 times more Saturated Fat, 12.2 times more Omega 3, 3.2 times more Fiber and 2.3 times more Protein than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 17.3 times more Sugars and 19.5 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Dried Basil Spices as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.