Comparing Nutrients in 1 kilogram Celery Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Celery Seed	16%	49%	35%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Celery Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	135% 3920kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	261% 253g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	68.4% 22g	163% 52g	32g per day for Men 19-50 years
Omega 3	125% 2g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	207% 35.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	318% 414g	185% 241g	130g per day for Men 19-50 years
Sugars	9.24% 6.7g	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	311% 118g	292% 111g	38g per day for Men 19-50 years
Protein	323% 181g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Celery Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	685% 8.9mg	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	25% 100μg	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	190% 171mg	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	71.3% 10.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celery Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1767% 17670mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1522% 13.7mg	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	5613% 449mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	1048% 4400mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3290% 75.7mg	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	781% 5470mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	412% 14000mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	107% 1600mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	630% 69.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.63% 60.4g	0.32% 12g	3700g per day for Men 19-50 years

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

• Celery Seed Spices have 3.2 times more Vitamin B1 and 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3, 23.7 times more Vitamin B9, 24.4 times more Vitamin E and more Vitamin K than Celery Seed Spices.
• Both Celery Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Celery Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Celery Seed vs Roasted Sunflower Seeds:

• Celery Seed Spices have 25.2 times more Calcium, 11.8 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 1.6 times more Potassium, 53.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 2.1 times more Phosphorus and 6.6 times more Selenium than Celery Seed Spices.

Comparison of macro-nutrients per 1 kilogram:

• Celery Seed Spices have 2.9 times more Omega 3 and 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 2 times more Fat, 2.4 times more Saturated Fat, 9.3 times more Omega 6 and 4.1 times more Sugars than Celery Seed Spices.
• Both Celery Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 1 kg.
• Both Celery Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.