Comparing Nutrients in 100 grams 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	0.79% 23kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.04% 2.65g	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.43% 2.5g	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	0.028% 0.02g	1.8% 1.3g	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	% 0.02g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	5.63% 3.15g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	29.3% 264μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.18% 0.21mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.08% 0.079mg	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	17% 68μg	3.25% 13μg	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	20% 18mg	25.3% 23mg	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	5.33% 0.8mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	346% 415μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.39mg	8.33% 0.075mg	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	39.6% 3.17mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	4.57% 0.11mg	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	8% 56mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	8.68% 295mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Fresh Basil as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.