Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Savory	8%	15%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	213% 6190kcal	94% 2720kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	102% 32.6g	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	529% 687g	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	1203% 457g	38g per day for Men 19-50 years
Protein	307% 172g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	305% 3.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	255% 40.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	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	Ground Savory	Recommended Dietary Allowance
Calcium	57% 570mg	2132% 21320mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	4735% 379mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	898% 3770mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	309% 10510mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	391% 43mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.43% 90g	3700g per day for Men 19-50 years

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

• Ground Savory Spice contains more Vitamin A, 2.2 times more Vitamin B6 and 35.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Ground Savory Spice have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Toasted Sunflower Seed Kernels no Salt have 2.2 times more Copper, 8.3 times more Phosphorus and 1.2 times more Zinc than Ground Savory Spice.
• While Ground Savory Spice contains 37.4 times more Calcium, 5.6 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.1 times more Potassium and 8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 9.6 times more Fat, 1.8 times more Saturated Fat and 2.6 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3.3 times more Carbohydrate and 4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.