Comparing Nutrients in 7 ounces Dried Basil Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 462kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	7.47% 5.4g	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	2.05% 1.5g	NA	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	197% 75g	58% 22g	38g per day for Men 19-50 years
Protein	81.4% 45.6g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.16% 73.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.8% 9.72mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.66mg	123% 1.6mg	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	154% 615μg	118% 470μg	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	1.76% 1.6mg	3.1% 2.78mg	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	142% 21.2mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2835% 3402μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	445% 4445mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	463% 4.17mg	404% 3.63mg	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	2228% 178mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	846% 19.4mg	182% 4.2mg	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	77.7% 544mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	154% 5219mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.56% 20.5g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Basil Spices vs Roasted Sunflower Seeds:

• Dried Basil Spices have more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 635 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 8.4 times more Vitamin B5, 1.8 times more Vitamin C and 2.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Basil Spices vs Roasted Sunflower Seeds:

• Dried Basil Spices have 32 times more Calcium, 23.6 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 3.1 times more Potassium, 25.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 26.4 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Basil Spices have 4.3 times more Omega 3, 2 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Energy, 12.2 times more Fat, 2.4 times more Saturated Fat, 164.7 times more Omega 6 and 1.6 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 7 oz.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.