Comparing Nutrients in 1 pound Sunflower Seeds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	91% 2649kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	298% 4.76g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	33% 5.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	262% 340g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	314% 119g	38g per day for Men 19-50 years
Protein	168% 94g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	156% 1402μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	607% 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	257% 1030μg	204% 816μg	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	7.06% 6.35mg	234% 211mg	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	1064% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	35.4% 354mg	378% 3783mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	210% 1.9mg	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	298% 24mg	2438% 195mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	130% 544mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	1611% 37mg	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	428% 2994mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	153% 16.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.67% 24.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 164.4 times more Vitamin B1, 4.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain 103 times more Vitamin A, 1.3 times more Vitamin B6 and 33.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bay Leaf Spices have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 4.3 times more Copper, 2.7 times more Magnesium, 5.8 times more Phosphorus, 1.2 times more Potassium, 18.9 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 10.7 times more Calcium, 8.2 times more Iron, 4.2 times more Manganese and 2.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 6.2 times more Fat, 2 times more Saturated Fat, 18.6 times more Omega 6 and 2.7 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 17.5 times more Omega 3, 3.7 times more Carbohydrate and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.