Comparing Nutrients in 1 pound Dried Basil Spices VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Basil Spices have 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.
• While Almonds contain 2.6 times more Vitamin B1 and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Almonds have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Basil Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Dried Basil Spices have 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.
• While Almonds contain 1.8 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.

Comparison of macro-nutrients per 1 pound:

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