Comparing Nutrients in 7 ounces Almonds VS Dried Basil Spices

Macros Ratio

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

Macro Nutrients

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Energy	39.6% 1149kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	73% 95g	130g per day for Men 19-50 years
Sugars	12% 8.63g	4.7% 3.4g	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	0.3% 0.22g	2.05% 1.5g	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	% 0.34g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.04g	g per day for Men 19-50 years
Fiber	65.3% 25g	197% 75g	38g per day for Men 19-50 years
Protein	75% 42g	81.4% 45.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	60.8% 9.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	154% 615μg	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	1.76% 1.6mg	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	339% 51mg	142% 21.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2835% 3402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Basil Spices	Recommended Dietary Allowance
Calcium	53.4% 534mg	445% 4445mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	463% 4.17mg	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	92% 7.36mg	2228% 178mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	846% 19.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	154% 5219mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	128% 14mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.56% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Dried Basil Spices:

• Almonds have 2.6 times more Vitamin B1 and 2.4 times more Vitamin E than Dried Basil Spices.
• While Dried Basil Spices contain 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.
• Both Almonds and Dried Basil Spices have similar amounts of Vitamin B2 per 7 oz.
• Both Almonds as well as Dried Basil Spices have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Dried Basil Spices:

• Almonds have 1.8 times more Phosphorus and 1.4 times more Selenium than Dried Basil Spices.
• While Dried Basil Spices contain 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.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 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.
• While Dried Basil Spices contain 100 times more Omega 3, 2.2 times more Carbohydrate, 6.8 times more Fructose and 3 times more Fiber than Almonds.
• Both Almonds and Dried Basil Spices have similar amounts of Protein per 7 oz.
• Both Almonds as well as Dried Basil Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.