Comparing Nutrients in 5 ounces Dried Basil Spices VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Basil Spices	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.4% 330kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	9.55% 3.06g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 6.2g	g per day for Men 19-50 years
Fiber	141% 53.4g	39% 15g	38g per day for Men 19-50 years
Protein	58% 32.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	13% 0.17mg	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	110% 439μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	318% 3175mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	240% 1008mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	152% 3.5mg	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	55.5% 388mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	110% 3728mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 11.4 times more Vitamin B6, 11.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Basil Spices as well as Oil Roasted 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 Oil Roasted Almonds:

• Dried Basil Spices have 7.7 times more Calcium, 2.2 times more Copper, 24.4 times more Iron, 2.6 times more Magnesium, 4 times more Manganese, 3.8 times more Potassium, 76 times more Sodium and 2.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Basil Spices have more Omega 3, 2.7 times more Carbohydrate, more Fructose and 3.6 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.6 times more Energy, 13.6 times more Fat, 2 times more Saturated Fat, 67.9 times more Omega 6 and 2.7 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Dried Basil Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.