Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Energy	204% 5920kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	620% 806g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0.2g	g per day for Men 19-50 years
Fiber	279% 106g	1397% 531g	38g per day for Men 19-50 years
Protein	358% 201g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	87% 870mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.86% 106g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Vitamin B1, 6.8 times more Vitamin B2, 3.1 times more Vitamin B3, 19.4 times more Vitamin B5, 5 times more Vitamin B6, 39 times more Vitamin B9 and 15.7 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, 3.5 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 5.3 times more Copper, 2.1 times more Magnesium, 17.8 times more Phosphorus, 25.2 times more Selenium and 2.8 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 11.5 times more Calcium, 1.9 times more Iron and 8.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Ground Cinnamon Spices have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 41.4 times more Fat, 20.5 times more Saturated Fat, 7.4 times more Omega 3, 777.5 times more Omega 6, 1.4 times more Sugars and 5 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.5 times more Carbohydrate, more Fructose and 5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.