Comparing Nutrients in 14 ounces Dried Basil Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Energy	32% 925kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	26.8% 8.56g	47% 15g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	24% 17.3g	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	4.1% 2.98g	0.6% 0.44g	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	% 2.98g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 15.7g	g per day for Men 19-50 years
Fiber	394% 150g	131% 49.6g	38g per day for Men 19-50 years
Protein	163% 91g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.33mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	409% 5.3mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	308% 1230μg	43.7% 175μg	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	3.53% 3.18mg	0% 0mg	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	283% 42.5mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5671% 6805μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Calcium	889% 8890mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	926% 8.33mg	455% 4.1mg	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	4455% 356mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	672% 2822mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	1691% 39mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	155% 1087mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	307% 10438mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	256% 28mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Basil Spices vs Almonds:

• Dried Basil Spices have more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.8 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1 and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Basil Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Basil Spices vs Almonds:

• Dried Basil Spices have 8.3 times more Calcium, 2 times more Copper, 24.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 3.6 times more Potassium, 76 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices have 100 times more Omega 3, 2.2 times more Carbohydrate, 6.8 times more Fructose and 3 times more Fiber than Almonds.
• While Almonds contain 2.5 times more Energy, 12.3 times more Fat, 1.8 times more Saturated Fat, 61.9 times more Omega 6 and 2.5 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Almonds have similar amounts of Protein per 14 oz.
• Both Dried Basil Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.