Comparing Nutrients in 1 kilogram Dried Spearmint VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	98% 2850kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	1745% 28g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	400% 520g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	784% 298g	292% 111g	38g per day for Men 19-50 years
Protein	356% 199g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	588% 5290μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1093% 14.2mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1984% 25.8mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1488% 14880mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1713% 15.4mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	1433% 6020mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4992% 115mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	566% 19240mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	481% 53mg	11mg per day for Men 19-50 years
Water	3.05% 113g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B5 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Spearmint as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Spearmint has 21.3 times more Calcium, 23 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 2.3 times more Potassium and 114.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 2.2 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spearmint has 40.5 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 8.3 times more Fat, 3.3 times more Saturated Fat and 73.5 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 kg.
• Both Dried Spearmint as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.