Comparing Nutrients in 500 calories Sunflower Seeds VS Bay Leaf Spices

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Bay Leaf Spices: 160g

Sunflower Seeds have 1.9 times more energy per 100g than Bay Leaf Spices. It has very high energy density when compared to other foods. Bay Leaf Spices having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Bay Leaf Spices?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	92% 120g	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	111% 42g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	55% 494μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	214% 2.78mg	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	72% 288μg	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	82.5% 74.3mg	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	133% 1332mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	74% 0.66mg	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	859% 68.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	45.6% 192mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	567% 13mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	25% 845mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	8.13% 4.47μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	2.45% 36.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.23% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 88.1 times more Vitamin B1 and 2.2 times more Vitamin B3 than Bay Leaf Spices.
• While Bay Leaf Spices contain 192.2 times more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 62 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 2.3 times more Copper, 1.5 times more Magnesium, 3.1 times more Phosphorus and 10.1 times more Selenium than Bay Leaf Spices.
• While Bay Leaf Spices contain 19.9 times more Calcium, 15.3 times more Iron, 7.8 times more Manganese, 1.5 times more Potassium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3.3 times more Fat, 10 times more Omega 6 and 1.5 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 32.7 times more Omega 3, 7 times more Carbohydrate and 5.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bay Leaf Spices have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.