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

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Basil Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80.3% 2330kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	188% 3g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	176% 229g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	10.3% 7.5g	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	% 7.5g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 23.7g	g per day for Men 19-50 years
Fiber	992% 377g	279% 106g	38g per day for Men 19-50 years
Protein	410% 230g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	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	775% 3100μg	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	8.9% 8mg	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	713% 107mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2240% 22400mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	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	11225% 898mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	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	391% 2740mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 4.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 553.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 8.3 times more Vitamin B5, 1.4 times more Vitamin C and 3.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Basil Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dried Basil Spices have 25.7 times more Calcium, 21 times more Iron, 5.6 times more Magnesium, 4.7 times more Manganese, 5.4 times more Potassium, 25.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Phosphorus and 26.1 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 3.7 times more Omega 3, 2.1 times more Carbohydrate, more Fructose and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 12.6 times more Fat, 3.3 times more Saturated Fat, 171.9 times more Omega 6 and 1.8 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Dried Basil Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.