Comparing Nutrients in 14 ounces Dried Spearmint VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	39% 1131kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	693% 11g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	63% 81.7g	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	311% 118g	120% 45.6g	38g per day for Men 19-50 years
Protein	141% 79g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	233% 2100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	434% 5.64mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.56mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	787% 10.2mg	246% 3.2mg	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	526% 2104μg	236% 945μg	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	0% 0mg	6.17% 5.56mg	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

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	591% 5906mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	680% 6.12mg	809% 7.28mg	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	4340% 347mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	569% 2389mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1981% 45.6mg	365% 8.4mg	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	156% 1095mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	225% 7636mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	91% 1365mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Dried Spearmint have more Vitamin A, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B5 than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Dried Spearmint as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Dried Spearmint have 26.1 times more Calcium, 12.8 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 3.9 times more Potassium and 114.7 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 2.2 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Spearmint have 35.3 times more Omega 3, 2.5 times more Carbohydrate and 2.6 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 9.4 times more Fat, 3.8 times more Saturated Fat and 83.8 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds offer comparable quantities of Protein per 14 ounces.