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

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.3% 1488kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	70% 91g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	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	110% 41.7g	111% 42g	38g per day for Men 19-50 years
Protein	126% 70.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	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	133% 1.73mg	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	34% 30.6mg	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	88% 13.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	370% 3695mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	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	3292% 263mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	346% 1453mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	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	283% 1980mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	209% 7096mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B6, 23.4 times more Vitamin B9 and 10.9 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Cumin 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 Cumin Seed vs Oil Roasted Sunflower Seeds:

• Cumin Seed Spices have 10.7 times more Calcium, 15.5 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Potassium and 56 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 2.3 times more Phosphorus and 15 times more Selenium than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cumin Seed Spices have 2.2 times more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 2.3 times more Fat, 4.6 times more Saturated Fat, 11 times more Omega 6 and 1.4 times more Sugars than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 14 oz.
• Both Cumin Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.