Comparing Nutrients in 1 pound Almonds VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Energy	91% 2626kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	167% 217g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	10.7% 7.76g	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	0.69% 0.5g	4.7% 3.4g	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	% 0.77g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.091g	g per day for Men 19-50 years
Fiber	149% 56.7g	450% 171g	38g per day for Men 19-50 years
Protein	171% 96g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	468% 6.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	352% 1406μg	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	4.03% 3.63mg	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	775% 116mg	324% 48.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6481% 7777μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Calcium	122% 1220mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1058% 9.53mg	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	210% 17mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1933% 44.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.27% 47g	3700g per day for Men 19-50 years

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

• Almonds have 2.6 times more Vitamin B1 and 2.4 times more Vitamin E than Dried Basil Spices.
• While Dried Basil Spices contain more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.8 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Dried Basil Spices have similar amounts of Vitamin B2 per 1 lb.
• Both Almonds as well as Dried Basil Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dried Basil Spices:

• Almonds have 1.8 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.
• While Dried Basil Spices contain 8.3 times more Calcium, 2 times more Copper, 24.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 3.6 times more Potassium, 76 times more Sodium and 2.3 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.5 times more Energy, 12.3 times more Fat, 1.8 times more Saturated Fat, 61.9 times more Omega 6 and 2.5 times more Sugars than Dried Basil Spices.
• While Dried Basil Spices contain 100 times more Omega 3, 2.2 times more Carbohydrate, 6.8 times more Fructose and 3 times more Fiber than Almonds.
• Both Almonds and Dried Basil Spices have similar amounts of Protein per 1 lb.
• Both Almonds as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.