Comparing Nutrients in 1 kilogram Sunflower Seeds VS Anise Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Anise Seed	17%	35%	48%

Macro Nutrients

	Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Energy	201% 5840kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	164% 159g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	385% 500g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	384% 146g	38g per day for Men 19-50 years
Protein	371% 208g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	159% 7.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	500% 6.5mg	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	568% 2270μg	25% 100μg	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	15.6% 14mg	233% 210mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Calcium	78% 780mg	646% 6460mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	1011% 9.1mg	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	656% 52.5mg	4620% 370mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	1000% 23mg	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	943% 6600mg	629% 4400mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	424% 14410mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	482% 53mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.58% 95g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 22.7 times more Vitamin B9 than Anise Seed Spices.
• While Anise Seed Spices contain 5.3 times more Vitamin A and 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Anise Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Anise Seed:

• Dried Sunflower Seed Kernels have 2 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 10.6 times more Selenium than Anise Seed Spices.
• While Anise Seed Spices contain 8.3 times more Calcium, 7 times more Iron, 2.2 times more Potassium and 1.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Anise Seed Spices have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 3.2 times more Fat, 7.6 times more Saturated Fat, more Omega 3 and 7.3 times more Omega 6 than Anise Seed Spices.
• While Anise Seed Spices contain 2.5 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Anise Seed Spices have similar amounts of Protein per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Anise Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.