Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Celery Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Celery Seed	16%	49%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Energy	91% 2640kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	118% 115g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	31% 9.93g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	56.7% 0.91g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	144% 188g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.2% 3.04g	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	132% 50.3g	141% 53.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	86.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	311% 4.04mg	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	269% 1075μg	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	86% 77.6mg	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	789% 118mg	32.4% 4.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Calcium	31.8% 318mg	801% 8015mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	690% 6.2mg	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	215% 17.2mg	2546% 204mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	475% 1996mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	1492% 34.3mg	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	748% 5239mg	354% 2481mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	187% 6350mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	48.4% 726mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	286% 31.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.74% 27.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 23.7 times more Vitamin B9, 24.4 times more Vitamin E and more Vitamin K than Celery Seed Spices.
• While Celery Seed Spices contain 3.2 times more Vitamin B1 and 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Celery Seed Spices have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Celery Seed:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 2.1 times more Phosphorus and 6.6 times more Selenium than Celery Seed Spices.
• While Celery Seed Spices contain 25.2 times more Calcium, 11.8 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 1.6 times more Potassium, 53.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 2 times more Fat, 2.4 times more Saturated Fat, 9.3 times more Omega 6 and 4.1 times more Sugars than Celery Seed Spices.
• While Celery Seed Spices contain 2.9 times more Omega 3 and 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Celery Seed Spices have similar amounts of Fiber and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.