Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Toasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	84.7% 2457kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	34.2% 33g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	28.3% 9.05g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	29% 4.92g	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	229% 298g	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	275% 104g	38g per day for Men 19-50 years
Protein	122% 68.3g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	531% 6.9mg	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	179% 714μg	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	205% 185mg	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	22.6% 226mg	331% 3310mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	183% 1.65mg	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	2133% 171mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	1409% 32.4mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Bay Leaf Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Bay Leaf Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Bay Leaf Spices:

• 14 ounces of Toasted Sunflower Seeds have 36.1 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 33.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Bay Leaf Spices:

• 14 ounces of Toasted Sunflower Seeds have 4.4 times more Copper, 10.2 times more Phosphorus and 1.4 times more Zinc than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 14.6 times more Calcium, 6.3 times more Iron and 3.9 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Bay Leaf Spices contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 2 times more Energy, 6.8 times more Fat, 2.6 times more Saturated Fat, 30.2 times more Omega 6 and 2.3 times more Protein than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 13.3 times more Omega 3, 3.6 times more Carbohydrate and 2.3 times more Fiber than Toasted Sunflower Seed Kernels no Salt.