Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	91% 2640kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	104% 33.4g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	305% 4.9g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	31% 5.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	224% 291g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	509% 193g	38g per day for Men 19-50 years
Protein	157% 87.7g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.6% 708μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	28.3% 4.54mg	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	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	269% 1075μg	348% 1393μg	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	308% 278mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	31.8% 318mg	581% 5806mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	277% 2.5mg	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	1658% 133mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	238% 998mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	368% 8.47mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	127% 4332mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	133% 14.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.14% 42.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Dried Rosemary Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Vitamin B3 than Dried Rosemary Spices.
• While Dried Rosemary Spices contain more Vitamin A, 4.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 43.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Dried Rosemary Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Copper, 16.5 times more Phosphorus, 17.2 times more Selenium and 1.6 times more Zinc than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 18.3 times more Calcium, 7.7 times more Iron, 1.7 times more Magnesium and 16.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Rosemary Spices have similar amounts of Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 3.3 times more Fat, 28.3 times more Omega 6 and 4 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 1.4 times more Saturated Fat, 15.6 times more Omega 3, 2.7 times more Carbohydrate and 3.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.