Comparing Nutrients in 1 kilogram Bay Leaf Spices VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bay Leaf Spices	8%	19%	73%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Bay Leaf Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	108% 3130kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	86% 83.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	71.3% 23g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	656% 10.5g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	692% 263g	279% 106g	38g per day for Men 19-50 years
Protein	136% 76g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Bay Leaf Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	343% 3090μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	324% 4.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1338% 17.4mg	609% 7.9mg	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	450% 1800μg	585% 2340μg	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	517% 465mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bay Leaf Spices	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	834% 8340mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	2004% 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	5375% 430mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	3551% 81.7mg	904% 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	161% 1130mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	156% 5290mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	336% 37mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bay Leaf Spices vs Oil Roasted Sunflower Seeds:

• Bay Leaf Spices have more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 42.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 35.6 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bay Leaf Spices vs Oil Roasted Sunflower Seeds:

• Bay Leaf Spices have 9.6 times more Calcium, 10 times more Iron, 3.9 times more Manganese and 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.3 times more Copper, 10.1 times more Phosphorus, 27.9 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• Both Bay Leaf Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bay Leaf Spices have 13 times more Omega 3, 3.3 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 6.1 times more Fat, 3.1 times more Saturated Fat, 27.6 times more Omega 6 and 2.6 times more Protein than Bay Leaf Spices.
• Both Bay Leaf Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.