Comparing Nutrients in 1 pound Cumin Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cumin Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	58.7% 1701kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.96g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 201g	69.8% 91g	130g per day for Men 19-50 years
Sugars	14% 10.2g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	125% 47.6g	103% 39g	38g per day for Men 19-50 years
Protein	144% 80.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	237% 2.85mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	469% 6.1mg	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	257% 1030μg	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	39% 35mg	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	101% 15mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	422% 4223mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	437% 3.93mg	907% 8.16mg	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	3763% 301mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	395% 1660mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	385% 8.85mg	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	323% 2263mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	239% 8110mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	51% 762mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	198% 21.8mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• Both Cumin Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Cumin Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cumin Seed vs Sunflower Seeds:

• Cumin Seed Spices have 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• Both Cumin Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cumin Seed Spices have 2.9 times more Omega 3, 2.2 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• Both Cumin Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Sugars and Protein per 1 lb.
• Both Cumin Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.