Comparing Nutrients in 1 pound Sunflower Seeds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Energy	91% 2649kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.17% 0.2g	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	281% 366g	130g per day for Men 19-50 years
Sugars	16.4% 12g	13.6% 9.84g	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	6.94% 5.03g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.091g	g per day for Men 19-50 years
Fiber	103% 39g	634% 241g	38g per day for Men 19-50 years
Protein	168% 94g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	32.5% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	55% 0.72mg	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	6.8% 27.2μg	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	19% 17.2mg	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	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	35.4% 354mg	454% 4545mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	171% 1.54mg	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	472% 37.7mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	3445% 79.2mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Ground Cinnamon:

• Dried Sunflower Seed Kernels have 67.3 times more Vitamin B1, 8.7 times more Vitamin B2, 6.3 times more Vitamin B3, 3.2 times more Vitamin B5, 8.5 times more Vitamin B6, 37.8 times more Vitamin B9 and 15.2 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5 times more Vitamin A, 2.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Ground Cinnamon:

• Dried Sunflower Seed Kernels have 5.3 times more Copper, 5.4 times more Magnesium, 10.3 times more Phosphorus, 1.5 times more Potassium, 17.1 times more Selenium and 2.7 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 12.8 times more Calcium, 1.6 times more Iron and 9 times more Manganese than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.4 times more Energy, 41.5 times more Fat, 12.9 times more Saturated Fat, 5.5 times more Omega 3, 523.9 times more Omega 6, 1.2 times more Sugars and 5.2 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 4 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Cinnamon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.