Comparing Nutrients in 5 ounces Blanched Almonds VS Basil

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Basil	44%	20%	36%

Macro Nutrients

	Blanched Almonds	Basil	Recommended Dietary Allowance
Energy	29% 836kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	2.9% 3.76g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0.59% 0.43g	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% 0g	0.039% 0.028g	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	% 0.043g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	54% 30.3g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Basil	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.6% 374μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.93% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	17% 0.22mg	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	17.4% 69.5μg	24% 96μg	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	0% 0mg	28.3% 25.5mg	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	224% 33.7mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	490% 588μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Basil	Recommended Dietary Allowance
Calcium	33.5% 335mg	25% 251mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	60.6% 0.55mg	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	58% 4.65mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	70.8% 1.63mg	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	97% 682mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.53% 130g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.6 times more Vitamin B1, 9.4 times more Vitamin B2, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 29.7 times more Vitamin E than Fresh Basil.
• While Fresh Basil contains more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Fresh Basil have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Basil:

• Blanched Almonds have 1.3 times more Calcium, 2.7 times more Copper, 4.2 times more Magnesium, 1.6 times more Manganese, 8.6 times more Phosphorus, 2.2 times more Potassium, 10.7 times more Selenium, 4.8 times more Sodium and 3.7 times more Zinc than Fresh Basil.
• While Fresh Basil contains 20.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Fresh Basil have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 25.7 times more Energy, 82.1 times more Fat, 96.4 times more Saturated Fat, 169.4 times more Omega 6, 7 times more Carbohydrate, 15.4 times more Sugars, 6.2 times more Fiber and 6.8 times more Protein than Fresh Basil.
• While Fresh Basil contains 79 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Fresh Basil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.