Comparing Nutrients in 1 kilogram Blanched Almonds VS Dried Basil Spices

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Dried Basil Spices	Recommended Dietary Allowance
Energy	203% 5900kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	67.4% 21.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	367% 478g	130g per day for Men 19-50 years
Sugars	64% 46.3g	23.6% 17g	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% 0g	10.3% 7.5g	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	% 0.3g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0.2g	g per day for Men 19-50 years
Fiber	261% 99g	992% 377g	38g per day for Men 19-50 years
Protein	382% 214g	410% 230g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	41% 370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	306% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1031% 13.4mg	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	123% 490μg	775% 3100μg	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	0% 0mg	8.9% 8mg	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	1583% 238mg	713% 107mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14288% 17145μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Basil Spices	Recommended Dietary Allowance
Calcium	236% 2360mg	2240% 22400mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	2333% 21mg	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	410% 32.8mg	11225% 898mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	1693% 7110mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	4261% 98mg	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	687% 4810mg	391% 2740mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	774% 26300mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	645% 71mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Dried Basil Spices:

• Blanched Almonds have 2.4 times more Vitamin B1 and 2.2 times more Vitamin E than Dried Basil Spices.
• While Dried Basil Spices contain 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.
• Both Blanched Almonds as well as Dried Basil Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Dried Basil Spices:

• Blanched Almonds have 1.8 times more Phosphorus than Dried Basil Spices.
• While Dried Basil Spices contain 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.
• Both Blanched Almonds and Dried Basil Spices have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 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.
• While Dried Basil Spices contain 75 times more Omega 3, 2.6 times more Carbohydrate, more Fructose and 3.8 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Dried Basil Spices have similar amounts of Protein per 1 kg.
• Both Blanched Almonds as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.