Comparing Nutrients in 14 ounces Curry Powder VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Curry Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.54g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	66.5% 1.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	70% 91g	130g per day for Men 19-50 years
Sugars	15% 11g	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	4.32% 3.14g	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	% 4.52g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 9.4g	g per day for Men 19-50 years
Fiber	556% 211g	111% 42g	38g per day for Men 19-50 years
Protein	101% 56.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	55.6% 222μg	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	3.1% 2.78mg	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	668% 100mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	330% 396μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	208% 2084mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	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	948% 76mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	241% 1012mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1432% 33mg	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	208% 1457mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	137% 4644mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.94% 35g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Curry Powder vs Oil Roasted Sunflower Seeds:

• Curry Powder Spice has 32.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 6.5 times more Vitamin B5, 7.5 times more Vitamin B6, 4.2 times more Vitamin B9, 1.6 times more Vitamin C and 1.4 times more Vitamin E than Curry Powder Spice.
• Both Curry Powder Spice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Curry Powder vs Oil Roasted Sunflower Seeds:

• Curry Powder Spice has 6 times more Calcium, 4.5 times more Iron, 2 times more Magnesium, 4 times more Manganese, 2.4 times more Potassium and 17.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Copper, 3.1 times more Phosphorus and 1.9 times more Selenium than Curry Powder Spice.
• Both Curry Powder Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice has 3.3 times more Omega 3, 2.4 times more Carbohydrate, more Fructose and 5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.7 times more Fat, 4.3 times more Saturated Fat, 12.3 times more Omega 6 and 1.4 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Curry Powder Spice as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.