Comparing Nutrients in 100 grams 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	8.03% 233kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	3.77% 2.73g	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	1.03% 0.75g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	29.2% 11g	38g per day for Men 19-50 years
Protein	41% 23g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	62% 0.8mg	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	77.5% 310μg	59.3% 237μg	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	0.89% 0.8mg	1.56% 1.4mg	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	71.3% 10.7mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1429% 1715μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	224% 2240mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	203% 1.83mg	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	1123% 89.8mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	169% 711mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	92% 2.1mg	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	39% 274mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Basil Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.