Comparing Nutrients in 14 ounces Ground Savory VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	477% 181g	120% 45.6g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	113% 1020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	553% 7.2mg	246% 3.2mg	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	NA	236% 945μg	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	220% 198mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	846% 8462mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	809% 7.28mg	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	1879% 150mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	356% 1496mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1053% 24.2mg	365% 8.4mg	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	79.4% 556mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	123% 4171mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Savory VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Savory versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Savory vs Toasted Sunflower Seeds:

• 14 ounces of Ground Savory have more Vitamin A, 2.2 times more Vitamin B6 and 35.7 times more Vitamin C than Toasted Sunflower Seeds.
• Both Ground Savory and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Savory Spice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Savory vs Toasted Sunflower Seeds:

• 14 ounces of Ground Savory have 37.4 times more Calcium, 5.6 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese and 2.1 times more Potassium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper and 8.3 times more Phosphorus than Ground Savory Spice.
• Both Ground Savory and Toasted Sunflower Seeds contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Savory have 3.3 times more Carbohydrate and 4 times more Fiber than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 9.6 times more Fat, 1.8 times more Saturated Fat and 2.6 times more Protein than Ground Savory Spice.