Comparing Nutrients in 1 kilogram Caraway Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	115% 3330kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	150% 146g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	184% 31.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	384% 499g	176% 229g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	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	1000% 380g	279% 106g	38g per day for Men 19-50 years
Protein	353% 198g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 180μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	292% 3.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	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	277% 3.6mg	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	25% 100μg	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	233% 210mg	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	167% 25mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	689% 6890mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1011% 9.1mg	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	2029% 162mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	811% 5680mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	397% 13510mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	500% 55mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.67% 99g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 1.4 times more Vitamin B2 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Caraway Seed 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 Caraway Seed vs Oil Roasted Sunflower Seeds:

• Caraway Seed Spices have 7.9 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.8 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.5 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Caraway Seed Spices have 1.9 times more Omega 3, 2.2 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 11.4 times more Saturated Fat, 11 times more Omega 6 and 4.9 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 1 kg.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.