Comparing Nutrients in 500 calories Dried Basil Spices VS Tomatoes

Weight per 500 calories

• Dried Basil Spices: 215g
• Tomatoes: 2778g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Basil Spices	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9% 8.73g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.63g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	40.2% 0.64g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 102g	83% 108g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0.043g	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	88% 49.3g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Tomatoes	Recommended Dietary Allowance
Vitamin A	8.82% 79.4μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.7% 10.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.88mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	166% 665μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3066% 3679μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Tomatoes	Recommended Dietary Allowance
Calcium	481% 4807mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	501% 4.5mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	363% 1526mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	914% 21mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	166% 5644mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.44μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	71% 2626g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 4.9 times more Vitamin B2, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin E and 16.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14.7 times more Vitamin A, 6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 221.7 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Raw 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 Tomatoes:

• Dried Basil Spices have 17.3 times more Calcium, 2.7 times more Copper, 25.7 times more Iron, 5 times more Magnesium, 6.6 times more Manganese, more Selenium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 118.2 times more Water than Dried Basil Spices.
• Both Dried Basil Spices and Raw Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Basil Spices have 1.6 times more Fat, 6 times more Saturated Fat, 7.7 times more Omega 3, 2.4 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.2 times more Omega 6, 19.9 times more Sugars and 23.6 times more Fructose than Dried Basil Spices.
• Both Dried Basil Spices and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Basil Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.