Comparing Nutrients in 500 calories Sunflower Seeds VS Dried Spearmint

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Dried Spearmint: 175g

Sunflower Seeds have 2 times more energy per 100g than Dried Spearmint. It has very high energy density when compared to other foods. Dried Spearmint having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Dried Spearmint?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70.2% 91g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	138% 52.3g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	103% 928μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	348% 4.52mg	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	48.6% 194μg	232% 930μg	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	1.33% 1.2mg	0% 0mg	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	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	261% 2611mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	301% 2.7mg	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	56% 4.5mg	1918% 153mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	251% 1056mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	876% 20mg	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	80.7% 565mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	40.2% 604mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Dried Spearmint:

• Dried Sunflower Seed Kernels have 2.5 times more Vitamin B1 than Dried Spearmint.
• While Dried Spearmint contains 361.3 times more Vitamin A, 8.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 4.8 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Dried Spearmint:

• Dried Spearmint contains 39.1 times more Calcium, 1.8 times more Copper, 34.1 times more Iron, 3.8 times more Magnesium, 12.1 times more Manganese, 6.1 times more Potassium and 78.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.2 times more Fat, 1.4 times more Saturated Fat and 25.2 times more Omega 6 than Dried Spearmint.
• While Dried Spearmint contains 95.4 times more Omega 3, 5.3 times more Carbohydrate, 7.1 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.