Comparing Nutrients in 14 ounces Anise Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Anise Seed	17%	35%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Anise Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46% 1338kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	152% 58g	111% 42g	38g per day for Men 19-50 years
Protein	125% 70g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Anise Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.3% 3.16mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	242% 3.14mg	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	9.92% 39.7μg	232% 929μg	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	93% 83.3mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Anise Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	256% 2564mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	796% 7.16mg	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	1834% 147mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	397% 9.13mg	359% 8.26mg	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	249% 1746mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	168% 5719mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Anise Seed vs Oil Roasted Sunflower Seeds:

• Anise Seed Spices have more Vitamin A and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 8.7 times more Vitamin B5 and 23.4 times more Vitamin B9 than Anise Seed Spices.
• Both Anise Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 14 oz.
• Both Anise Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Anise Seed vs Oil Roasted Sunflower Seeds:

• Anise Seed Spices have 7.4 times more Calcium, 8.6 times more Iron, 1.3 times more Magnesium, 3 times more Potassium and 5.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 2.6 times more Phosphorus and 15.6 times more Selenium than Anise Seed Spices.
• Both Anise Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Anise Seed Spices have 2.2 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.2 times more Fat, 12.1 times more Saturated Fat, more Omega 3 and 10.9 times more Omega 6 than Anise Seed Spices.
• Both Anise Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Anise Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.