Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Energy	213% 6190kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	620% 806g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	303% 115g	1397% 531g	38g per day for Men 19-50 years
Protein	307% 172g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	57% 570mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.86% 106g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 14.8 times more Vitamin B1, 7 times more Vitamin B2, 3.2 times more Vitamin B3, 19.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 39.7 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A and 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Toasted Sunflower Seed Kernels no Salt have 5.4 times more Copper, 2.2 times more Magnesium, 18.1 times more Phosphorus and 2.9 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 17.6 times more Calcium and 8.3 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Ground Cinnamon Spices have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt have 2.5 times more Energy, 45.8 times more Fat, 17.3 times more Saturated Fat, 7.2 times more Omega 3, 849.8 times more Omega 6 and 4.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.9 times more Carbohydrate and 4.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.