Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Sunflower Seeds	Dried Basil Spices	Recommended Dietary Allowance
Energy	91% 2649kcal	36.4% 1057kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	167% 217g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.091g	g per day for Men 19-50 years
Fiber	103% 39g	450% 171g	38g per day for Men 19-50 years
Protein	168% 94g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	18.6% 168μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	419% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	139% 22.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	468% 6.08mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Sunflower Seeds	Dried Basil Spices	Recommended Dietary Allowance
Calcium	35.4% 354mg	1016% 10160mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	5092% 407mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	768% 3225mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	1933% 44.5mg	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	428% 2994mg	178% 1243mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	351% 11929mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	293% 32.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.27% 47g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Dried Basil Spices contain 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.
• Both Dried Sunflower Seed Kernels and Dried Basil Spices have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Dried Basil Spices:

• Dried Sunflower Seed Kernels have 2.4 times more Phosphorus and 17.7 times more Selenium than Dried Basil Spices.
• While Dried Basil Spices contain 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.
• Both Dried Sunflower Seed Kernels and Dried Basil Spices have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Dried Basil Spices contain 5 times more Omega 3, 2.4 times more Carbohydrate and 4.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Basil Spices have similar amounts of Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.