Comparing Nutrients in 14 ounces Dried Basil Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 925kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	26.8% 8.56g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	61% 79.4g	130g per day for Men 19-50 years
Sugars	9.36% 6.8g	14.3% 10.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	% 9.92g	g per day for Men 19-50 years
Fiber	394% 150g	90% 34g	38g per day for Men 19-50 years
Protein	163% 91g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.3% 147μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	409% 5.3mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	889% 8890mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	926% 8.33mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	672% 2822mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1691% 39mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	307% 10438mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	256% 28mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have 12.3 times more Vitamin A, 3.4 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin C and 3.3 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Dried Basil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Basil Spices vs Sunflower Seeds:

• Dried Basil Spices have 28.7 times more Calcium, 17.1 times more Iron, 2.2 times more Magnesium, 5 times more Manganese, 4.1 times more Potassium, 8.4 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Phosphorus and 17.7 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Dried Sunflower Seed Kernels have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Basil Spices have 5 times more Omega 3, 2.4 times more Carbohydrate and 4.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Energy, 12.6 times more Fat, 2.1 times more Saturated Fat, 115.8 times more Omega 6 and 1.5 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Dried Basil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.