Comparing Nutrients in 1 pound Dried Basil Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1057kcal	91% 2640kcal	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	74% 23.7g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	84% 109g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	17% 12.4g	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	NA	g per day for Men 19-50 years
Fiber	450% 171g	132% 50.3g	38g per day for Men 19-50 years
Protein	186% 104g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Roasted Sunflower Seeds	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	419% 5.44mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	468% 6.08mg	281% 3.65mg	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	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6481% 7777μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1016% 10160mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1058% 9.53mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	768% 3225mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1933% 44.5mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	351% 11929mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	23% 345mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	293% 32.2mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 635 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.8 times more Vitamin C and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Basil Spices have 32 times more Calcium, 23.6 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 3.1 times more Potassium, 25.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 26.4 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Basil Spices have 4.3 times more Omega 3, 2 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 12.2 times more Fat, 2.4 times more Saturated Fat, 164.7 times more Omega 6 and 1.6 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.