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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Savory	8%	15%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	204% 5920kcal	94% 2720kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	102% 32.6g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	529% 687g	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	1203% 457g	38g per day for Men 19-50 years
Protein	358% 201g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	286% 2570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	305% 3.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	255% 40.8mg	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	1392% 18mg	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	NA	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	556% 500mg	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	Ground Savory	Recommended Dietary Allowance
Calcium	87% 870mg	2132% 21320mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	941% 8.47mg	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	4735% 379mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	898% 3770mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	2652% 61mg	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	200% 1400mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	309% 10510mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	391% 43mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	2.43% 90g	3700g per day for Men 19-50 years

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

• Ground Savory Spice contains more Vitamin A, 2.3 times more Vitamin B6 and 45.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Ground Savory Spice have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Copper, 8.1 times more Phosphorus, 17 times more Selenium and 1.2 times more Zinc than Ground Savory Spice.
• While Ground Savory Spice contains 24.5 times more Calcium, 8.9 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 2.2 times more Potassium and 8 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 8.7 times more Fat, 2.2 times more Saturated Fat and 3 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3 times more Carbohydrate and 4.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.