Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Peppermint

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Peppermint	18%	10%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Peppermint	Recommended Dietary Allowance
Energy	204% 5920kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	272% 4.35g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	115% 149g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	211% 80g	38g per day for Men 19-50 years
Protein	358% 201g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Peppermint	Recommended Dietary Allowance
Vitamin A	0% 0μg	236% 2120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	99% 1.3mg	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	585% 2340μg	285% 1140μg	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	12.2% 11mg	353% 318mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Peppermint	Recommended Dietary Allowance
Calcium	87% 870mg	243% 2430mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	366% 3.3mg	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	535% 42.8mg	635% 50.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	511% 11.8mg	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	1627% 11390mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Peppermint per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Peppermint to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Peppermint:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.9 times more Vitamin B1, 2.4 times more Vitamin B3, 20.5 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Peppermint.
• While 1 kg of Fresh Peppermint contains more Vitamin A and 28.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Peppermint provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Fresh Peppermint have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Peppermint:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.5 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese, 15.6 times more Phosphorus and 4.7 times more Zinc than Peppermint.
• While 1 kg of Fresh Peppermint contains 2.8 times more Calcium, 10.3 times more Sodium and 51.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Peppermint contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.5 times more Energy, 54.6 times more Fat, 28.7 times more Saturated Fat, 495.8 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 5.3 times more Protein than Peppermint.
• While 1 kg of Fresh Peppermint contains 5.4 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Peppermint provide inadequate amounts of Omega 6