Comparing Nutrients in 5 ounces Basil VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Basil	44%	20%	36%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Basil	Roasted Almonds	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.76g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	9.5% 6.9g	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	0.039% 0.028g	0.02% 0.014g	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	% 0.028g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.97% 4.47g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Basil	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.93% 0.3mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.19mg	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	24% 96μg	19.5% 78μg	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	28.3% 25.5mg	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	7.56% 1.13mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	490% 588μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Basil	Roasted Almonds	Recommended Dietary Allowance
Calcium	25% 251mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	60.6% 0.55mg	173% 1.56mg	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	56% 4.5mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	70.8% 1.63mg	138% 3.16mg	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	11.3% 79.4mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.53% 130g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Basil VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Basil versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Basil vs Roasted Almonds:

• 5 ounces of Basil have more Vitamin A, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.3 times more Vitamin B1, 15.8 times more Vitamin B2, 4 times more Vitamin B3, 1.5 times more Vitamin B5 and 29.9 times more Vitamin E than Fresh Basil.
• Both Basil and Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Fresh Basil as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Basil vs Roasted Almonds:

• 5 ounces of Basil have 38.2 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.5 times more Calcium, 2.9 times more Copper, 4.4 times more Magnesium, 1.9 times more Manganese, 8.4 times more Phosphorus, 2.4 times more Potassium, 6.7 times more Selenium and 4.1 times more Zinc than Fresh Basil.
• Both Basil and Roasted Almonds contain similar levels of Iron per five ounces.
• 5 ounces of Basil lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Basil have 31.6 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 26 times more Energy, 82.1 times more Fat, 99.8 times more Saturated Fat, 177.3 times more Omega 6, 7.9 times more Carbohydrate, 16.2 times more Sugars, 6.8 times more Fiber and 6.7 times more Protein than Fresh Basil.
• 5 ounces of Basil provide inadequate amounts of Energy and Omega 6
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3