Comparing Nutrients in 5 ounces Basil VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Carrots	8%	5%	87%

Macro Nutrients

	Basil	Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.76g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	9.27% 6.7g	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	0.039% 0.028g	1.08% 0.78g	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	% 0.028g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Basil	Carrots	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 96μg	6.73% 27μg	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	28.3% 25.5mg	9.3% 8.36mg	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	7.56% 1.13mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Carrots	Recommended Dietary Allowance
Calcium	25% 251mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	56% 4.5mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	8.8% 0.2mg	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	11.3% 79.4mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.53% 130g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Basil vs Carrots:

• Fresh Basil has 1.3 times more Vitamin B2, 3.6 times more Vitamin B9, 3.1 times more Vitamin C, 1.2 times more Vitamin E and 31.4 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 3.2 times more Vitamin A, 1.9 times more Vitamin B1 and 1.3 times more Vitamin B5 than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Basil vs Carrots:

• Fresh Basil has 5.4 times more Calcium, 8.6 times more Copper, 10.6 times more Iron, 5.3 times more Magnesium, 8 times more Manganese, 1.6 times more Phosphorus and 3.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium than Fresh Basil.
• Both Fresh Basil and Raw Carrots have similar amounts of Potassium and Water per 5 oz.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Basil has 158 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Energy, 3.6 times more Carbohydrate, 15.8 times more Sugars and 1.8 times more Fiber than Fresh Basil.
• Both Fresh Basil as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.