Comparing Nutrients in 1 kilogram Basil VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Basil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.93% 230kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	4.14% 3g	43% 31g	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	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	% 0.2g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	42% 16g	279% 106g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Basil	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.4% 9mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3457% 4148μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	177% 1770mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	86.8% 2950mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	25% 921g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Basil VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Basil versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Basil has more Vitamin A, 16.4 times more Vitamin C and 133.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Vitamin B1, 3.7 times more Vitamin B2, 4.6 times more Vitamin B3, 33.2 times more Vitamin B5, 5.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 45.4 times more Vitamin E than Fresh Basil.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Fresh Basil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Basil has 2 times more Calcium and 59.8 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 4.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 20.3 times more Phosphorus, 1.6 times more Potassium, 260.7 times more Selenium and 6.4 times more Zinc than Fresh Basil.
• 1 kilogram of Basil lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Basil has 3.9 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 25.7 times more Energy, 80.2 times more Fat, 172.4 times more Saturated Fat, 468.6 times more Omega 6, 8.6 times more Carbohydrate, 10.4 times more Sugars, 6.6 times more Fiber and 6.4 times more Protein than Fresh Basil.
• 1 kilogram of Basil provide inadequate amounts of Energy and Omega 6