Comparing Nutrients in 1 pound Caraway Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1510kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	68.2% 66g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	83.3% 14g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 226g	84% 109g	130g per day for Men 19-50 years
Sugars	4% 2.9g	17% 12.4g	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	454% 172g	132% 50.3g	38g per day for Men 19-50 years
Protein	160% 89.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	281% 3.65mg	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	11.3% 45.4μg	269% 1075μg	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	106% 95mg	7.06% 6.35mg	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	75.6% 11.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	313% 3125mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	459% 4.13mg	922% 8.3mg	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	920% 73.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	416% 9.57mg	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	368% 2576mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	180% 6128mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B6, 23.7 times more Vitamin B9, 10.4 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Caraway Seed Spices have 9.8 times more Calcium, 4.3 times more Iron, 2 times more Magnesium, 1.6 times more Potassium and 5.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.6 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Caraway Seed Spices have 2.2 times more Omega 3, 2.1 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 3.4 times more Fat, 8.4 times more Saturated Fat, 10.5 times more Omega 6 and 4.3 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.