Comparing Nutrients in 1 pound Dried Rosemary Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.8% 1501kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	104% 33.4g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	305% 4.9g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	31% 5.26g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	509% 193g	103% 39g	38g per day for Men 19-50 years
Protein	39.5% 22g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	78.6% 708μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.94mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	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	607% 7.9mg	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	348% 1393μg	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	308% 278mg	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	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	581% 5806mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	1658% 133mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	238% 998mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	368% 8.47mg	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	45.4% 318mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	127% 4332mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	133% 14.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.14% 42.2g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Rosemary Spices vs Sunflower Seeds:

• Dried Rosemary Spices have 52 times more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 43.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B1 and 8.3 times more Vitamin B3 than Dried Rosemary Spices.
• Both Dried Rosemary 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 Dried Rosemary Spices vs Sunflower Seeds:

• Dried Rosemary Spices have 16.4 times more Calcium, 5.6 times more Iron, 1.5 times more Potassium and 5.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Copper, 1.5 times more Magnesium, 9.4 times more Phosphorus, 11.5 times more Selenium and 1.5 times more Zinc than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Dried Sunflower Seed Kernels have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Rosemary Spices have 1.7 times more Saturated Fat, 17.9 times more Omega 3, 3.2 times more Carbohydrate and 5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3.4 times more Fat, 19.9 times more Omega 6 and 4.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.