Comparing Nutrients in 14 ounces Poultry Seasoning Spices VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Poultry Seasoning Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42% 1218kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	234% 3.75g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	70% 91g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	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	118% 45g	111% 42g	38g per day for Men 19-50 years
Protein	68% 38g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	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	403% 5.24mg	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	137% 548μg	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	53% 47.6mg	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	35% 5.24mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2664% 3197μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	395% 3953mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	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	1751% 140mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	212% 889mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1183% 27.2mg	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	97% 679mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1% 37g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Poultry Seasoning Spices vs Oil Roasted Sunflower Seeds:

• Poultry Seasoning Spices have more Vitamin A, 1.7 times more Vitamin B6, 10.9 times more Vitamin C and 259.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B9 and 27.5 times more Vitamin E than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Poultry Seasoning 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 Poultry Seasoning Spices vs Oil Roasted Sunflower Seeds:

• Poultry Seasoning Spices have 11.4 times more Calcium, 8.2 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 1.4 times more Potassium and 9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 6.7 times more Phosphorus, 10.9 times more Selenium and 1.7 times more Zinc than Poultry Seasoning Spices.

Comparison of macro-nutrients per 14 ounces:

• Poultry Seasoning Spices have 11.7 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 6.8 times more Fat, 2.1 times more Saturated Fat, 34.5 times more Omega 6, 1.7 times more Sugars and 2.1 times more Protein than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Poultry Seasoning Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.