Comparing Nutrients in 1 kilogram Sunflower Seeds VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Sunflower Seeds	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	201% 5840kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	230% 73.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	673% 10.8g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	493% 641g	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	1121% 426g	38g per day for Men 19-50 years
Protein	371% 208g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	173% 1560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	428% 5.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	329% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1338% 17.4mg	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	768% 3070μg	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	680% 612mg	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	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	78% 780mg	1280% 12800mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	611% 5.5mg	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	3656% 293mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	812% 18.7mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	294% 32.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.5% 93g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.9 times more Vitamin B1 and 8.3 times more Vitamin B3 than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 52 times more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 43.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Rosemary Spices have similar amounts of Vitamin B2 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Dried Rosemary Spices:

• Dried Sunflower Seed Kernels have 3.3 times more Copper, 1.5 times more Magnesium, 9.4 times more Phosphorus, 11.5 times more Selenium and 1.5 times more Zinc than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 16.4 times more Calcium, 5.6 times more Iron, 1.5 times more Potassium and 5.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Rosemary Spices have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 3.4 times more Fat, 19.9 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.7 times more Saturated Fat, 17.9 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.