Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Energy	80% 2318kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	24.7% 24g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	693% 11g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	159% 207g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	311% 118g	38g per day for Men 19-50 years
Protein	147% 82.5g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	434% 5.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	111% 5.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	787% 10.2mg	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	225% 901μg	526% 2104μg	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	6.17% 5.56mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Calcium	31% 310mg	591% 5906mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	680% 6.12mg	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	260% 21mg	4340% 347mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	569% 2389mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	1981% 45.6mg	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	374% 2619mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	225% 7636mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Dried Spearmint:

• Dried Sunflower Seed Kernels have 5.1 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 176.3 times more Vitamin A, 4 times more Vitamin B2, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Spearmint:

• Dried Sunflower Seed Kernels have 2.4 times more Phosphorus and 2.1 times more Zinc than Dried Spearmint.
• While Dried Spearmint contains 19.1 times more Calcium, 16.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 3 times more Potassium and 38.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2 times more Energy, 8.5 times more Fat, 2.8 times more Saturated Fat and 51.7 times more Omega 6 than Dried Spearmint.
• While Dried Spearmint contains 46.5 times more Omega 3, 2.6 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.