Comparing Nutrients in 300 calories Ground Allspice VS Dried Basil Spices

Weight per 300 calories

• Ground Allspice: 114g
• Dried Basil Spices: 129g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Ground Allspice or Dried Basil Spices?

Macros Ratio

	Protein	Fat	Carbs
Ground Allspice	6%	20%	74%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Ground Allspice	Dried Basil Spices	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	8.68% 2.78g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	3.04% 2.2g	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	1.33% 0.97g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.026g	g per day for Men 19-50 years
Fiber	65% 24.6g	128% 48.5g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	53% 29.6g	56g per day for Men 19-50 years

Vitamins

	Ground Allspice	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	3.42% 30.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.53% 0.072mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	39.4% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	133% 1.73mg	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	10.3% 41μg	100% 399μg	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	49.7% 44.7mg	1.14% 1.03mg	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	NA	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1840% 2208μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Allspice	Dried Basil Spices	Recommended Dietary Allowance
Calcium	75.4% 754mg	288% 2884mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	300% 2.7mg	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	101% 8.05mg	1445% 116mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	218% 915mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	549% 12.6mg	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	18.4% 129mg	50.4% 353mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	100% 3386mg	3400mg per day for Men 19-50 years
Selenium	5.6% 3.08μg	7.02% 3.86μg	55μg per day for Men 19-50 years
Sodium	5.86% 88mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Allspice vs Dried Basil Spices:

• Ground Allspice Spices have 43.4 times more Vitamin C than Dried Basil Spices.
• While Dried Basil Spices contain 1.5 times more Vitamin A, 21.5 times more Vitamin B2, 1.9 times more Vitamin B3, 7.2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Ground Allspice Spices.
• Both Ground Allspice Spices and Dried Basil Spices have similar amounts of Vitamin B1 per 300 kcal.
• Both Ground Allspice Spices as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Allspice vs Dried Basil Spices:

• Dried Basil Spices contain 3.8 times more Calcium, 4.3 times more Copper, 14.4 times more Iron, 5.9 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 7.9 times more Zinc than Ground Allspice Spices.
• Both Ground Allspice Spices and Dried Basil Spices have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Allspice Spices have 1.9 times more Fat, 10.2 times more Omega 6 and 1.3 times more Carbohydrate than Dried Basil Spices.
• While Dried Basil Spices contain 4.8 times more Omega 3, 2 times more Fiber and 4.3 times more Protein than Ground Allspice Spices.
• Both Ground Allspice Spices and Dried Basil Spices have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Ground Allspice Spices as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.