Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Energy	201% 5820kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	620% 806g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	30% 21.7g	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	15.3% 11g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	292% 111g	1397% 531g	38g per day for Men 19-50 years
Protein	345% 193g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	122% 1.58mg	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	15% 60μg	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	42.2% 38mg	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	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	70% 700mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	377% 3.4mg	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	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	7594% 175mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Ground Cinnamon:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Vitamin B1, 6 times more Vitamin B2, 5.3 times more Vitamin B3, 19.7 times more Vitamin B5, 5.1 times more Vitamin B6, 39.5 times more Vitamin B9 and 11.3 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, 2.7 times more Vitamin C and 11.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Ground Cinnamon:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Copper, 2.2 times more Magnesium, 18 times more Phosphorus, 2 times more Potassium, 25.6 times more Selenium and 2.9 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 14.3 times more Calcium, 2.2 times more Iron and 8.3 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Energy, 40.2 times more Fat, 15.1 times more Saturated Fat, 6.3 times more Omega 3, 745 times more Omega 6, 1.3 times more Sugars and 4.8 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.3 times more Carbohydrate and 4.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.