Comparing Nutrients in 1 kilogram Caraway Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	115% 3330kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	184% 31.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	384% 499g	154% 200g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	1000% 380g	226% 86g	38g per day for Men 19-50 years
Protein	353% 198g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 180μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	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	25% 100μg	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	233% 210mg	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	167% 25mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	689% 6890mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	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	2029% 162mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	811% 5680mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	397% 13510mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	500% 55mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.67% 99g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Caraway Seed vs Sunflower Seeds:

• Caraway Seed Spices have 6 times more Vitamin A and 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 2.3 times more Vitamin B3, 3.7 times more Vitamin B6, 22.7 times more Vitamin B9 and 14.1 times more Vitamin E than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Caraway Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Caraway Seed vs Sunflower Seeds:

• Caraway Seed Spices have 8.8 times more Calcium, 3.1 times more Iron, 2.1 times more Potassium and 1.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 4.4 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Caraway Seed Spices have 2.5 times more Omega 3, 2.5 times more Carbohydrate and 4.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 7.2 times more Saturated Fat, 7.4 times more Omega 6 and 4.1 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Caraway Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.