Comparing Nutrients in 5 ounces Dried Basil Spices VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Energy	11.4% 330kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.7g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	8.5% 6.17g	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	1.47% 1.06g	0.22% 0.16g	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	% 1.06g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.6g	g per day for Men 19-50 years
Fiber	141% 53.4g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	58% 32.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Vitamin A	5.83% 52.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 439μg	15.6% 62.4μg	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	1.26% 1.13mg	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	101% 15mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2025% 2430μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Almonds	Recommended Dietary Allowance
Calcium	318% 3175mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	162% 1.46mg	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	1591% 127mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	240% 1008mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.5% 388mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	110% 3728mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 9.8 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1 and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Basil Spices as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Basil Spices vs Almonds:

• Dried Basil Spices have 8.3 times more Calcium, 2 times more Copper, 24.2 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 3.6 times more Potassium, 76 times more Sodium and 2.3 times more Zinc than Almonds.
• While Almonds contain 1.8 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Basil Spices have 100 times more Omega 3, 2.2 times more Carbohydrate, 6.8 times more Fructose and 3 times more Fiber than Almonds.
• While Almonds contain 2.5 times more Energy, 12.3 times more Fat, 1.8 times more Saturated Fat, 61.9 times more Omega 6 and 2.5 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Almonds have similar amounts of Protein per 5 oz.
• Both Dried Basil Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.