Comparing Nutrients in 5 ounces Basil VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23% 0.3mg	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	24% 96μg	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	25% 251mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	27.4% 0.25mg	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	56% 4.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.53% 130g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Basil vs Baked Red Potatoes:

• Fresh Basil has 264 times more Vitamin A, 1.5 times more Vitamin B2, 2.5 times more Vitamin B9, 1.4 times more Vitamin C, 10 times more Vitamin E and 148.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fresh Basil.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Basil vs Baked Red Potatoes:

• Fresh Basil has 19.7 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 2.3 times more Magnesium, 6.6 times more Manganese, 2 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Fresh Basil.

Comparison of macro-nutrients per 5 ounces:

• Fresh Basil has 21.1 times more Omega 3 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 7.4 times more Carbohydrate and 4.8 times more Sugars than Fresh Basil.
• Both Fresh Basil and Baked Whole Red Potatoes have similar amounts of Fiber per 5 oz.
• Both Fresh Basil as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.