Comparing Nutrients in 14 ounces Sunflower Seeds VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Curry Powder	14%	31%	55%

Macro Nutrients

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Energy	80% 2318kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	65% 11g	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	170% 222g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	15% 11g	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	4.32% 3.14g	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	% 4.52g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 2.46g	g per day for Men 19-50 years
Fiber	90% 34g	556% 211g	38g per day for Men 19-50 years
Protein	147% 82.5g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	32% 0.42mg	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	55.6% 222μg	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	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	931% 140mg	668% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	330% 396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Calcium	31% 310mg	208% 2084mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	529% 4.76mg	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	948% 76mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	241% 1012mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	1432% 33mg	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	208% 1457mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	137% 4644mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	13.8% 206mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.94% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Curry Powder:

• Dried Sunflower Seed Kernels have 8.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 12.8 times more Vitamin B6, 4.1 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin E than Curry Powder Spice.
• While Curry Powder Spice contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Curry Powder:

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Selenium than Curry Powder Spice.
• While Curry Powder Spice contains 6.7 times more Calcium, 3.6 times more Iron, 4.3 times more Manganese, 1.8 times more Potassium and 5.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 3.7 times more Fat, 2.7 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 4.5 times more Omega 3, 2.8 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.