Comparing Nutrients in 100 grams Dried Basil Spices VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Basil Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.03% 233kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.07g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	2.36% 1.7g	4.3% 3.1g	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	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	% 0.75g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 2.37g	g per day for Men 19-50 years
Fiber	99% 37.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	41% 23g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Oil 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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1429% 1715μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	224% 2240mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	200% 1.8mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	169% 711mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	77.4% 2630mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	142% 78.2μg	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	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Basil Spices vs Oil Roasted Sunflower Seeds:

• Dried Basil Spices have more Vitamin A, 4.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 553.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 8.3 times more Vitamin B5, 1.4 times more Vitamin C and 3.4 times more Vitamin E than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 g.
• Both Dried Basil Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Basil Spices vs Oil Roasted Sunflower Seeds:

• Dried Basil Spices have 25.7 times more Calcium, 21 times more Iron, 5.6 times more Magnesium, 4.7 times more Manganese, 5.4 times more Potassium, 25.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Phosphorus and 26.1 times more Selenium than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Basil Spices have 3.7 times more Omega 3, 2.1 times more Carbohydrate, more Fructose and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 12.6 times more Fat, 3.3 times more Saturated Fat, 171.9 times more Omega 6 and 1.8 times more Sugars than Dried Basil Spices.
• Both Dried Basil Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Dried Basil Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.