Comparing Nutrients in 500 calories Dried Basil Spices VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Dried Basil Spices: 215g
• Cooked Ripe Red Tomatoes: 2778g

Dried Basil Spices have 12.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has above average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Dried Basil Spices or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Basil Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 102g	85.7% 111g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	51% 19.4g	38g per day for Men 19-50 years
Protein	88% 49.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	169% 2.2mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	481% 4807mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	231% 2.1mg	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	2409% 193mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	127% 2.9mg	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	84% 588mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Basil Spices vs Cooked Ripe Red Tomatoes:

• Dried Basil Spices have 4.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9, 1.5 times more Vitamin E and 47.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.4 times more Vitamin A, 5.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 368.9 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Basil Spices vs Cooked Ripe Red Tomatoes:

• Dried Basil Spices have 15.7 times more Calcium, 2.2 times more Copper, 10.2 times more Iron, 6.1 times more Magnesium, 7.2 times more Manganese and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Phosphorus, 2.2 times more Selenium, 1.9 times more Sodium and 118 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Basil Spices have 2.9 times more Fat, 11.1 times more Saturated Fat, 11.6 times more Omega 3, 4.2 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Omega 6, 18.8 times more Sugars and 22.6 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Basil Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.