Comparing Nutrients in 1 kilogram 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	80.3% 2330kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	188% 3g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	154% 200g	130g per day for Men 19-50 years
Sugars	23.6% 17g	36% 26g	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	10.3% 7.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	% 25g	g per day for Men 19-50 years
Fiber	992% 377g	226% 86g	38g per day for Men 19-50 years
Protein	410% 230g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	41% 370μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	1035% 13.5mg	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	775% 3100μg	568% 2270μg	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	8.9% 8mg	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	713% 107mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2240% 22400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	2000% 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	11225% 898mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	848% 19.5mg	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	391% 2740mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Basil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dried Basil Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.