Comparing Nutrients in 1 kilogram Rosemary VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1310kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	60.4% 58.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	88.7% 28.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	259% 4.14g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	26.3% 4.47g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	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	371% 141g	226% 86g	38g per day for Men 19-50 years
Protein	59% 33g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	162% 1460μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.04mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	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	273% 1090μg	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	242% 218mg	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

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Calcium	317% 3170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	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	831% 66.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	217% 910mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	94% 660mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	18.3% 678g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Fresh Rosemary has 48.7 times more Vitamin A and 15.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fresh Rosemary.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rosemary vs Sunflower Seeds:

• Fresh Rosemary has 4.1 times more Calcium, 1.3 times more Iron, 2.9 times more Sodium and 14.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Copper, 3.6 times more Magnesium, 2 times more Manganese, 10 times more Phosphorus and 5.4 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Rosemary has 6.9 times more Omega 3 and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 8.8 times more Fat, 1.6 times more Saturated Fat, 51.6 times more Omega 6 and 6.3 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.