Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Epazote	4%	13%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Energy	213% 6190kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	100% 38g	38g per day for Men 19-50 years
Protein	307% 172g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	117% 1.52mg	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	595% 2380μg	538% 2150μg	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	40% 36mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Calcium	57% 570mg	275% 2750mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	211% 1.9mg	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	851% 68mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1347% 31mg	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	1654% 11580mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Epazote per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Epazote:

• 1 kilogram of Toasted Sunflower Seeds has 11.6 times more Vitamin B1, 6.6 times more Vitamin B3, 39.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Epazote.
• While 1 kg of Raw Epazote contains 2.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Epazote provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Epazote:

• 1 kilogram of Toasted Sunflower Seeds has 9.7 times more Copper, 3.6 times more Iron, 13.5 times more Phosphorus and 4.8 times more Zinc than Epazote.
• While 1 kg of Raw Epazote contains 4.8 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium, 14.3 times more Sodium and 89.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Epazote contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 19.3 times more Energy, 109.2 times more Fat, 2.8 times more Carbohydrate, 3 times more Fiber and 52.2 times more Protein than Epazote.
• 1 kilogram of Epazote provide inadequate amounts of Energy and Protein