Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Epazote	4%	13%	83%

Macro Nutrients

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Energy	97% 2808kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	NA	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	998% 170g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	139% 78g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Epazote	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	123% 1.47mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	53% 0.69mg	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	270% 1080μg	244% 975μg	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	18% 16.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Epazote	Recommended Dietary Allowance
Calcium	26% 259mg	125% 1247mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	96% 0.86mg	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	386% 31mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	611% 14mg	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	750% 5253mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Epazote per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Epazote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Epazote:

• 1 pound of Toasted Sunflower Seeds has 11.6 times more Vitamin B1, 6.6 times more Vitamin B3, 39.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Epazote.
• While 1 lb of Raw Epazote contains 2.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Epazote provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Epazote:

• 1 pound of Toasted Sunflower Seeds has 9.7 times more Copper, 3.6 times more Iron, 13.5 times more Phosphorus and 4.8 times more Zinc than Epazote.
• While 1 lb of Raw Epazote contains 4.8 times more Calcium, 1.5 times more Manganese, 1.3 times more Potassium, 14.3 times more Sodium and 89.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Epazote contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 19.3 times more Energy, 109.2 times more Fat, 2.8 times more Carbohydrate, 3 times more Fiber and 52.2 times more Protein than Epazote.
• 1 pound of Epazote provide inadequate amounts of Energy and Protein