Comparing Nutrients in 500 calories Basil VS Sunflower Seeds

Weight per 500 calories

• Basil: 2174g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 25.4 times more energy per unit of mass than Fresh Basil, which is very high in comparison to other foods. Basil having very low energy density.

Which food has more nutrients per 500 calories - Basil or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Basil	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	429% 6.87g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.6g	13% 17g	130g per day for Men 19-50 years
Sugars	9% 6.52g	3.1% 2.24g	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	0.6% 0.43g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	92% 34.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	122% 68.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Basil	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	638% 5739μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.6% 0.74mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.54mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	259% 3.37mg	88.6% 1.15mg	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	370% 1478μg	48.6% 194μg	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	435% 391mg	1.33% 1.2mg	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	116% 17.4mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7514% 9017μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Sunflower Seeds	Recommended Dietary Allowance
Calcium	385% 3848mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	171% 1.54mg	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	861% 69mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	331% 1391mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	1085% 25mg	72.6% 1.67mg	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	174% 1217mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	189% 6413mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5.8% 87mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	160% 17.6mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	54% 2001g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Basil vs Sunflower Seeds:

• Fresh Basil has 2234.4 times more Vitamin A, 5.4 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.9 times more Vitamin B6, 7.6 times more Vitamin B9, 326.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B1 and 1.7 times more Vitamin E than Fresh Basil.
• Both Fresh Basil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Basil vs Sunflower Seeds:

• Fresh Basil has 57.6 times more Calcium, 5.4 times more Copper, 15.3 times more Iron, 5 times more Magnesium, 14.9 times more Manganese, 2.2 times more Phosphorus, 11.6 times more Potassium, 11.3 times more Sodium, 4.1 times more Zinc and 494.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Selenium than Fresh Basil.

Comparison of macro-nutrients per 500 calories:

• Fresh Basil has 133.7 times more Omega 3, 3.4 times more Carbohydrate, 2.9 times more Sugars, 4.7 times more Fiber and 3.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat, 4.3 times more Saturated Fat and 12.4 times more Omega 6 than Fresh Basil.
• Both Fresh Basil and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Fresh Basil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.