Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Savory	8%	15%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	93% 2685kcal	42.5% 1234kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	46.2% 14.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	240% 312g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	546% 207g	38g per day for Men 19-50 years
Protein	162% 91g	54.5% 30.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1166μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	632% 8.2mg	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	265% 1061μg	NA	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	5.54% 5mg	252% 227mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Calcium	39.5% 395mg	967% 9671mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	427% 3.84mg	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	243% 19.4mg	2148% 172mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1203% 27.7mg	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	738% 5166mg	91% 635mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	140% 4767mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Ground Savory:

• Ground Savory Spice contains more Vitamin A, 2.3 times more Vitamin B6 and 45.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Ground Savory Spice have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Ground Savory:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Copper, 8.1 times more Phosphorus, 17 times more Selenium and 1.2 times more Zinc than Ground Savory Spice.
• While Ground Savory Spice contains 24.5 times more Calcium, 8.9 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 2.2 times more Potassium and 8 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Energy, 8.7 times more Fat, 2.2 times more Saturated Fat and 3 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3 times more Carbohydrate and 4.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.