Comparing Nutrients in 1 pound Dried Basil Spices VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1057kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	69.8% 91g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	16.4% 12g	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	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	% 11.3g	g per day for Men 19-50 years
Fiber	450% 171g	103% 39g	38g per day for Men 19-50 years
Protein	186% 104g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18.6% 168μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	469% 6.1mg	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	352% 1406μg	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1016% 10160mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	385% 8.85mg	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	178% 1243mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.58% 21.5g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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