Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Epazote	4%	13%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Energy	84.7% 2457kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	122% 68.3g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	46.4% 0.6mg	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	236% 945μg	213% 853μg	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	16% 14.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Calcium	22.6% 226mg	109% 1091mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	83.8% 0.75mg	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	338% 27mg	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	535% 12.3mg	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	657% 4596mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Epazote:

• Toasted Sunflower Seed Kernels no Salt have 11.6 times more Vitamin B1, 6.6 times more Vitamin B3, 39.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Epazote.
• While Raw Epazote contains 2.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Epazote have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Epazote:

• Toasted Sunflower Seed Kernels no Salt have 9.7 times more Copper, 3.6 times more Iron, 13.5 times more Phosphorus and 4.8 times more Zinc than Raw Epazote.
• While Raw Epazote contains 4.8 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium, 14.3 times more Sodium and 89.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Raw Epazote have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 19.3 times more Energy, 109.2 times more Fat, 2.8 times more Carbohydrate, 3 times more Fiber and 52.2 times more Protein than Raw Epazote.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.