Nutrients in 14 ounces of Basil

Fresh Basil (Ocimum basilicum).

Macros Ratio

Protein Fat Carbs

44%

20%

36%

14 oz ▼

Macro Nutrients

Basil

Energy91 kcal

3.15%

Fresh Basil has 91.28539 kcal of Energy per 14 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.54 g

2.6%

Fresh Basil has 2.5401152 g of Fat per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Fresh Basil has 0.16272613 g of Saturated Fat per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.25 g

78.4%

Fresh Basil has 1.25418188 g of Omega 3 per 14 ounces, which is 78.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Fresh Basil has 0.28973189 g of Omega 6 per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Fresh Basil has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate10.5 g

8.1%

Fresh Basil has 10.5176645 g of Carbohydrate per 14 ounces, which is 8.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.2 g

1.64%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Fresh Basil has 1.190679 g of Sugars per 14 ounces, which is 1.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.079 g

0.11%

≤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]

Fresh Basil has 0.0793786 g of Fructose per 14 ounces, which is 0.11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.079 g

Fresh Basil has 0.0793786 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0 g

Fresh Basil has 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.35 g

16.7%

Fresh Basil has 6.350288 g of Fiber per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.3%

Fresh Basil has 12.5021295 g of Protein per 14 ounces, which is 22.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Basil

Vitamin A1048 μg

116%

RAE, retinol activity equivalents

Fresh Basil has 1047.79752 μg of Vitamin A per 14 ounces, which is 116% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11.2%

Thiamine

Fresh Basil has 0.13494362 mg of Vitamin B1 per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23.2%

Riboflavin

Fresh Basil has 0.30163868 mg of Vitamin B2 per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.58 mg

22.4%

Niacin, nicotinic acid, niacinamide

Fresh Basil has 3.57997486 mg of Vitamin B3 per 14 ounces, which is 22.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg

16.6%

Pantothenic acid

Fresh Basil has 0.82950637 mg of Vitamin B5 per 14 ounces, which is 16.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg

47.3%

Pyridoxine

Fresh Basil has 0.61518415 mg of Vitamin B6 per 14 ounces, which is 47.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9270 μg

67.5%

Folates and Folic Acid

Fresh Basil has 269.88724 μg of Vitamin B9 per 14 ounces, which is 67.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Fresh Basil has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C71.4 mg

79.4%

Ascorbic acid

Fresh Basil has 71.44074 mg of Vitamin C per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Fresh Basil has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.18 mg

21%

Tocopherols and Tocotrienols

Fresh Basil has 3.175144 mg of Vitamin E per 14 ounces, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1646 μg

1372%

Phytomenadione or phylloquinone

Fresh Basil has 1646.312164 μg of Vitamin K per 14 ounces, which is 1372% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Basil

Calcium703 mg

70.3%

Fresh Basil has 702.50061 mg of Calcium per 14 ounces, which is 70.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.53 mg

170%

Fresh Basil has 1.52803805 mg of Copper per 14 ounces, which is 170% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron12.6 mg

157%

Fresh Basil has 12.5815081 mg of Iron per 14 ounces, which is 157% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium254 mg

60.5%

Fresh Basil has 254.01152 mg of Magnesium per 14 ounces, which is 60.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.56 mg

198%

Fresh Basil has 4.55633164 mg of Manganese per 14 ounces, which is 198% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus222 mg

31.8%

Fresh Basil has 222.26008 mg of Phosphorus per 14 ounces, which is 31.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1171 mg

34.4%

Fresh Basil has 1170.83435 mg of Potassium per 14 ounces, which is 34.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Fresh Basil has 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium16 mg

1.06%

Fresh Basil has 15.87572 mg of Sodium per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.2 mg

29.2%

Fresh Basil has 3.2148333 mg of Zinc per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water365 g

9.88%

Fresh Basil has 365.3796958 g of Water per 14 ounces, which is 9.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Fresh Basil:

14 ounces of Basil has outstanding amounts of Vitamin A and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1 and Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Fresh Basil:

14 ounces of Basil has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 14 ounces of Fresh Basil:

14 ounces of Basil is an excellent source of Omega 3 and Protein.
It has a good amount of Carbohydrate and Fiber.
It also has some Fat.
While 14 ounces of product has trace amounts of Omega 6 and Sugars, it has no Saturated Fat, Fructose, Glucose and Sucrose.

Compare Fresh Basil with:

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Food Info

Nutrients in 14 ounces of Basil

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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