Comparing Nutrients in 1 kilogram Epazote VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	100% 38g	226% 86g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.48mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	1035% 13.5mg	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	538% 2150μg	568% 2270μg	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	40% 36mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Calcium	275% 2750mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	2000% 18mg	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	235% 19mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1347% 31mg	848% 19.5mg	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	123% 860mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	455% 50mg	11mg per day for Men 19-50 years
Water	24% 892g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Epazote vs Sunflower Seeds:

• Raw Epazote has 2.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 52.9 times more Vitamin B1, 13 times more Vitamin B3, 6.3 times more Vitamin B5 and 8.8 times more Vitamin B6 than Raw Epazote.
• Both Raw Epazote and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Epazote vs Sunflower Seeds:

• Raw Epazote has 3.5 times more Calcium, 1.6 times more Manganese, 4.8 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.5 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 7.7 times more Phosphorus, 58.9 times more Selenium and 4.5 times more Zinc than Raw Epazote.
• Both Raw Epazote and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 18.3 times more Energy, 99 times more Fat, 2.7 times more Carbohydrate, 2.3 times more Fiber and 63 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.