Comparing Nutrients in 5 ounces Basil VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.066% 0.021g	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	0.35% 0.06g	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	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	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	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	25% 251mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	12% 0.11mg	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% 0.96mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.53% 130g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Basil vs Cooked Ripe Red Tomatoes:

• Fresh Basil has 11 times more Vitamin A, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin B9, 1.4 times more Vitamin E and 148.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin C than Fresh Basil.
• Both Fresh Basil and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Basil vs Cooked Ripe Red Tomatoes:

• Fresh Basil has 16.1 times more Calcium, 5.1 times more Copper, 4.7 times more Iron, 7.1 times more Magnesium, 10.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 5.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Fresh Basil and Cooked Ripe Red Tomatoes have similar amounts of Water per 5 oz.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Basil has 158 times more Omega 3, 2.3 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 8.3 times more Sugars and 65.5 times more Fructose than Fresh Basil.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.