Comparing Nutrients in 14 ounces Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	80% 2318kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	72.4% 12.3g	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	135% 176g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12.3% 8.93g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	133% 1.73mg	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	9.92% 39.7μg	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	34% 30.6mg	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	931% 140mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	31% 310mg	370% 3695mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	382% 3.44mg	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	3292% 263mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	346% 1453mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	575% 13.2mg	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	374% 2619mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	209% 7096mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.86% 32g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.