Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	201% 5820kcal	108% 3130kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	86% 83.6g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	71.3% 23g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	656% 10.5g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	577% 750g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	692% 263g	38g per day for Men 19-50 years
Protein	345% 193g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	343% 3090μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	450% 1800μg	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	517% 465mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	70% 700mg	834% 8340mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	462% 4.16mg	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	475% 38mg	5375% 430mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	3551% 81.7mg	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	1650% 11550mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	156% 5290mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	336% 37mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.47% 54.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Bay Leaf Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.8 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and 33.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Bay Leaf Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Copper, 10.2 times more Phosphorus, 1.6 times more Potassium, 28.3 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 11.9 times more Calcium, 11.3 times more Iron, 3.9 times more Manganese and 7.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Bay Leaf Spices have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 6 times more Fat, 2.3 times more Saturated Fat, 26.4 times more Omega 6 and 2.5 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 15.2 times more Omega 3, 3.1 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.