Comparing Nutrients in 1 kilogram Dried Basil Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	188% 3g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	185% 241g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	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	NA	g per day for Men 19-50 years
Fiber	992% 377g	292% 111g	38g per day for Men 19-50 years
Protein	410% 230g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	41% 370μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	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	775% 3100μg	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2240% 22400mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	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	11225% 898mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	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	391% 2740mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 635 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.8 times more Vitamin C and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices 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 Dried Basil Spices vs Roasted Sunflower Seeds:

• Dried Basil Spices have 32 times more Calcium, 23.6 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 3.1 times more Potassium, 25.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 26.4 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 4.3 times more Omega 3, 2 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 12.2 times more Fat, 2.4 times more Saturated Fat, 164.7 times more Omega 6 and 1.6 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 kg.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.