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

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	70% 91g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	397% 151g	111% 42g	38g per day for Men 19-50 years
Protein	140% 78.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	66% 9.92mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	273% 2735mg	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	805% 64.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	322% 2254mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 1.4 times more Vitamin B2 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Caraway 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 Caraway Seed vs Oil Roasted Sunflower Seeds:

• Caraway Seed Spices have 7.9 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.8 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.5 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Caraway Seed Spices have 1.9 times more Omega 3, 2.2 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 11.4 times more Saturated Fat, 11 times more Omega 6 and 4.9 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.