Comparing Nutrients in 1 kilogram Basil VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Basil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.93% 230kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	163% 52g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	185% 241g	130g per day for Men 19-50 years
Sugars	4.14% 3g	37.7% 27.3g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	42% 16g	292% 111g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Basil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	293% 2640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	618% 8.04mg	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	170% 680μg	593% 2370μg	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	200% 180mg	15.6% 14mg	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	53.3% 8mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	177% 1770mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	2033% 18.3mg	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	396% 31.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	917% 21mg	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	80% 560mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	25% 921g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Basil vs Roasted Sunflower Seeds:

• Fresh Basil has more Vitamin A, 12.9 times more Vitamin C and 153.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 7.8 times more Vitamin B3, 33.7 times more Vitamin B5, 5.2 times more Vitamin B6, 3.5 times more Vitamin B9 and 32.6 times more Vitamin E than Fresh Basil.
• Both Fresh Basil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Basil vs Roasted Sunflower Seeds:

• Fresh Basil has 2.5 times more Calcium and 76.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Copper, 2 times more Magnesium, 1.8 times more Manganese, 20.6 times more Phosphorus, 2.9 times more Potassium, 264.3 times more Selenium and 6.5 times more Zinc than Fresh Basil.
• Both Fresh Basil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Basil has 4.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 77.8 times more Fat, 127.3 times more Saturated Fat, 449.1 times more Omega 6, 9.1 times more Carbohydrate, 9.1 times more Sugars, 6.9 times more Fiber and 6.1 times more Protein than Fresh Basil.
• Both Fresh Basil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.