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

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	129% 3750kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	183% 31g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	176% 229g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	276% 105g	279% 106g	38g per day for Men 19-50 years
Protein	318% 178g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	523% 6.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	286% 45.8mg	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	335% 4.35mg	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	85.6% 77mg	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	222% 33.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	931% 9310mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	963% 8.67mg	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	8295% 664mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	871% 3660mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1449% 33.3mg	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	713% 4990mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	526% 17880mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	112% 1680mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	436% 48mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.18% 80.6g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B6, 23.4 times more Vitamin B9 and 10.9 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Cumin 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 Cumin Seed vs Oil Roasted Sunflower Seeds:

• Cumin Seed Spices have 10.7 times more Calcium, 15.5 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Potassium and 56 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Copper, 2.3 times more Phosphorus and 15 times more Selenium than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cumin Seed Spices have 2.2 times more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 2.3 times more Fat, 4.6 times more Saturated Fat, 11 times more Omega 6 and 1.4 times more Sugars than Cumin Seed Spices.
• Both Cumin Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 1 kg.
• Both Cumin Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.