Comparing Nutrients in 14 ounces Dried Basil Spices VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dried Basil Spices	Blanched Almonds	Recommended Dietary Allowance
Energy	32% 925kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	26.8% 8.56g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 17.7g	g per day for Men 19-50 years
Fiber	394% 150g	103% 39.3g	38g per day for Men 19-50 years
Protein	163% 91g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.33mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	409% 5.3mg	35% 0.46mg	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	308% 1230μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	889% 8890mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	926% 8.33mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	672% 2822mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	1691% 39mg	317% 7.3mg	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	155% 1087mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	307% 10438mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	256% 28mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 11.7 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1 and 2.2 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices as well as Blanched 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 Blanched Almonds:

• Dried Basil Spices have 9.5 times more Calcium, 2 times more Copper, 27.4 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 4 times more Potassium, 4 times more Sodium and 2.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Phosphorus than Dried Basil Spices.
• Both Dried Basil Spices and Blanched Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices have 75 times more Omega 3, 2.6 times more Carbohydrate, more Fructose and 3.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 12.9 times more Fat, 1.8 times more Saturated Fat, 62.1 times more Omega 6 and 2.7 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Dried Basil Spices as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.