Comparing Nutrients in 1 kilogram Dried Rosemary Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Rosemary Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	114% 3310kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	157% 152g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	230% 73.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	673% 10.8g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	493% 641g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	1121% 426g	292% 111g	38g per day for Men 19-50 years
Protein	87% 48.8g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	173% 1560μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	428% 5.14mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	329% 4.3mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	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	1338% 17.4mg	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	768% 3070μg	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	680% 612mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1280% 12800mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	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	3656% 293mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	524% 2200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	812% 18.7mg	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	100% 700mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	281% 9550mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	83.6% 46μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	294% 32.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Rosemary Spices vs Roasted Sunflower Seeds:

• Dried Rosemary Spices have more Vitamin A, 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 43.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Rosemary Spices vs Roasted Sunflower Seeds:

• Dried Rosemary Spices have 18.3 times more Calcium, 7.7 times more Iron, 1.7 times more Magnesium and 16.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Copper, 16.5 times more Phosphorus, 17.2 times more Selenium and 1.6 times more Zinc than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Rosemary Spices have 1.4 times more Saturated Fat, 15.6 times more Omega 3, 2.7 times more Carbohydrate and 3.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 3.3 times more Fat, 28.3 times more Omega 6 and 4 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.