Comparing Nutrients in 1 kilogram Dried Spearmint VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2850kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1745% 28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	400% 520g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	784% 298g	226% 86g	38g per day for Men 19-50 years
Protein	356% 199g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	588% 5290μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1093% 14.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1984% 25.8mg	1035% 13.5mg	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	1325% 5300μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1488% 14880mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1713% 15.4mg	2000% 18mg	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	10934% 875mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	1433% 6020mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	4992% 115mg	848% 19.5mg	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	394% 2760mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	566% 19240mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	455% 50mg	11mg per day for Men 19-50 years
Water	3.05% 113g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Spearmint vs Sunflower Seeds:

• Dried Spearmint has 176.3 times more Vitamin A, 4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Spearmint vs Sunflower Seeds:

• Dried Spearmint has 19.1 times more Calcium, 16.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 3 times more Potassium and 38.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Phosphorus and 2.1 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Dried Sunflower Seed Kernels have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spearmint has 46.5 times more Omega 3, 2.6 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 8.5 times more Fat, 2.8 times more Saturated Fat and 51.7 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Dried Spearmint as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.