Comparing Nutrients in 7 ounces BasilVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Basil

44%

20%

36%

Baked White Potatoes

90%

7 oz ▼

Macro Nutrients

Basilvs Baked White Potatoes

1.57%45.6kcal

Energy

6.3%183kcal

45.6 kcalvs183 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

0.31%0.3g

1.27 gvs0.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.081g

Saturated Fat

0.25%0.079g

0.081 gvs0.079 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39%0.63g

Omega 3

1.86%0.03g

0.63 gvs0.03 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g

Omega 6

0.57%0.097g

0.14 gvs0.097 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.05%5.26g

Carbohydrate

32%42g

5.26 gvs42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.82%0.6g

Sugars

4.2%3.04g

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

0.6 gvs3.04 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.055%0.04g

Fructose

0.99%0.71g

≤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]

0.04 gvs0.71 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.04g

Glucose

%1.25g

0.04 gvs1.25 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0.79g

0 gvs0.79 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.36%3.18g

Fiber

11%4.17g

3.18 gvs4.17 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.25g

Protein

7.44%4.17g

6.25 gvs4.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Basilvs Baked White Potatoes

58.2%524μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

524 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.62%0.067mg

Vitamin B1

7.94%0.095mg

Thiamine

0.067 mgvs0.095 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.6%0.15mg

Vitamin B2

6.56%0.085mg

Riboflavin

0.15 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg

Vitamin B3

19%3.03mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs3.03 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.3%0.41mg

Vitamin B5

15.2%0.76mg

Pantothenic acid

0.41 mgvs0.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.7%0.31mg

Vitamin B6

32.2%0.42mg

Pyridoxine

0.31 mgvs0.42 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33.7%135μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

135 μgvs75.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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39.7%35.7mg

Vitamin C

27.8%25mg

Ascorbic acid

35.7 mgvs25 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.6%1.6mg

Vitamin E

0.53%0.079mg

Tocopherols and Tocotrienols

1.6 mgvs0.079 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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686%823μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

823 μgvs5.36 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Basilvs Baked White Potatoes

35%351mg

Calcium

2%20mg

351 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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85%0.76mg

Copper

28%0.25mg

0.76 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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78.6%6.3mg

Iron

16%1.27mg

6.3 mgvs1.27 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.2%127mg

Magnesium

12.8%53.6mg

127 mgvs53.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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99%2.28mg

Manganese

16.3%0.38mg

2.28 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%111mg

Phosphorus

21.3%149mg

111 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.2%585mg

Potassium

31.8%1080mg

585 mgvs1080 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg

Selenium

1.8%0.99μg

0.6 μgvs0.99 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%7.94mg

Sodium

0.93%14mg

7.94 mgvs14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.6%1.6mg

Zinc

6.3%0.69mg

1.6 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.94%183g

Water

4.05%150g

183 gvs150 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Basil vs Baked White Potatoes:

Fresh Basil has 264 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 20 times more Vitamin E and 153.6 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fresh Basil.
Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Basil vs Baked White Potatoes:

Fresh Basil has 17.7 times more Calcium, 3 times more Copper, 5 times more Iron, 2.4 times more Magnesium, 6.1 times more Manganese, 2.3 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Phosphorus and 1.8 times more Potassium than Fresh Basil.
Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Fresh Basil has 21.1 times more Omega 3 and 1.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4 times more Energy, 8 times more Carbohydrate, 5.1 times more Sugars and 1.3 times more Fiber than Fresh Basil.
Both Fresh Basil as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BasilVS Dill WeedBaked White PotatoesVS Dill WeedBasilVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 7 ounces BasilVS Baked White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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