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

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.6% 1120kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	100% 32g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	80% 104g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	19.5% 14g	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	6.94% 5.03g	0% 0g	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	% 4.7g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 10.8g	g per day for Men 19-50 years
Fiber	634% 241g	127% 48g	38g per day for Men 19-50 years
Protein	32.3% 18g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	276% 3.6mg	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	6.8% 27.2μg	265% 1061μg	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	19% 17.2mg	5.54% 5mg	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	70% 10.5mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	454% 4545mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	909% 8.2mg	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	472% 37.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	3445% 79.2mg	410% 9.43mg	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	41.5% 290mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.19% 7g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have more Vitamin A, 3.5 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 6.8 times more Vitamin B2, 3.1 times more Vitamin B3, 19.4 times more Vitamin B5, 5 times more Vitamin B6, 39 times more Vitamin B9 and 15.7 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Ground Cinnamon Spices have 11.5 times more Calcium, 1.9 times more Iron and 8.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Copper, 2.1 times more Magnesium, 17.8 times more Phosphorus, 25.2 times more Selenium and 2.8 times more Zinc than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ground Cinnamon Spices have 3.5 times more Carbohydrate, more Fructose and 5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Energy, 41.4 times more Fat, 20.5 times more Saturated Fat, 7.4 times more Omega 3, 777.5 times more Omega 6, 1.4 times more Sugars and 5 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.