Comparing Nutrients in 1 kilogram Ground Savory VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Ground Savory	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	94% 2720kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	102% 32.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	529% 687g	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	1203% 457g	292% 111g	38g per day for Men 19-50 years
Protein	120% 67.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	286% 2570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	305% 3.66mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 40.8mg	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	1392% 18mg	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	NA	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	556% 500mg	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

	Ground Savory	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2132% 21320mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	941% 8.47mg	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	4735% 379mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	898% 3770mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	2652% 61mg	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	200% 1400mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	309% 10510mg	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	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	391% 43mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Savory VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Ground Savory versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Ground Savory vs Roasted Sunflower Seeds:

• 1 kilogram of Ground Savory has more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B6 and 35.7 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.7 times more Vitamin B3 than Ground Savory Spice.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Ground Savory Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Ground Savory vs Roasted Sunflower Seeds:

• 1 kilogram of Ground Savory has 30.5 times more Calcium, 10 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese and 1.2 times more Potassium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.2 times more Copper, 8.3 times more Phosphorus and 17.2 times more Selenium than Ground Savory Spice.
• Both Ground Savory and Roasted Sunflower Seeds contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Ground Savory has 2.9 times more Carbohydrate and 4.1 times more Fiber than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.1 times more Energy, 8.4 times more Fat, 1.6 times more Saturated Fat and 2.9 times more Protein than Ground Savory Spice.