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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	204% 5920kcal	108% 3130kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	86% 83.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	71.3% 23g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	656% 10.5g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	577% 750g	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	692% 263g	38g per day for Men 19-50 years
Protein	358% 201g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	324% 4.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	87% 870mg	834% 8340mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	5375% 430mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	156% 5290mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	336% 37mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	1.47% 54.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 35.6 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 42.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 4.3 times more Copper, 10.1 times more Phosphorus, 27.9 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 9.6 times more Calcium, 10 times more Iron, 3.9 times more Manganese and 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Bay Leaf Spices have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 6.1 times more Fat, 3.1 times more Saturated Fat, 27.6 times more Omega 6 and 2.6 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 13 times more Omega 3, 3.3 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.