Comparing Nutrients in 14 ounces Caraway Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	61% 79.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	397% 151g	90% 34g	38g per day for Men 19-50 years
Protein	140% 78.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	411% 5.34mg	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	225% 901μg	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	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	66% 9.92mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	273% 2735mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	794% 7.14mg	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	805% 64.4mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	336% 7.74mg	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	322% 2254mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Caraway Seed vs Sunflower Seeds:

• Caraway Seed Spices have 6 times more Vitamin A and 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6, 22.7 times more Vitamin B9 and 14.1 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Caraway Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Caraway Seed vs Sunflower Seeds:

• Caraway Seed Spices have 8.8 times more Calcium, 3.1 times more Iron, 2.1 times more Potassium and 1.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 4.4 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Caraway Seed Spices have 2.5 times more Omega 3, 2.5 times more Carbohydrate and 4.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 7.2 times more Saturated Fat, 7.4 times more Omega 6 and 4.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Caraway Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.