Comparing Nutrients in 1 pound Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	91% 2649kcal	58.7% 1701kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	21.8% 6.96g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	82.8% 14g	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	154% 201g	130g per day for Men 19-50 years
Sugars	16.4% 12g	14% 10.2g	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	125% 47.6g	38g per day for Men 19-50 years
Protein	168% 94g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	32.3% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	237% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	130% 20.8mg	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	152% 1.97mg	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	11.3% 45.4μg	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	39% 35mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	35.4% 354mg	422% 4223mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	437% 3.93mg	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	3763% 301mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	395% 1660mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	657% 15mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	239% 8110mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	198% 21.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.