Comparing Nutrients in 500 calories Cumin Seed VS Toasted Sunflower Seeds

Weight per 500 calories

• Cumin Seed: 133g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 1.7 times more energy per unit of mass than Cumin Seed Spices, which is very high in comparison to other foods. Cumin Seed having high energy density.

Which food has more nutrients per 500 calories - Cumin Seed or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	14.7% 0.23g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	24.3% 4.14g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	42.4% 23.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.8% 0.84mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	50% 0.65mg	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	3.33% 13.3μg	48% 192μg	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	11.4% 10.3mg	1.26% 1.13mg	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	29.6% 4.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1241mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	165% 1.5mg	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	1106% 88.5mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	74.2% 1.7mg	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	95% 665mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	70% 2384mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.93μg	NA	55μg per day for Men 19-50 years
Sodium	15% 224mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cumin Seed vs Toasted Sunflower Seeds:

• Cumin Seed Spices have more Vitamin A, 3.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 9.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 14.4 times more Vitamin B9 than Cumin Seed Spices.
• Both Cumin Seed Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Cumin Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cumin Seed vs Toasted Sunflower Seeds:

• Cumin Seed Spices have 27 times more Calcium, 16.1 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 6 times more Potassium, 92.4 times more Sodium and 1.5 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper and 1.4 times more Phosphorus than Cumin Seed Spices.

Comparison of macro-nutrients per 500 calories:

• Cumin Seed Spices have 3.7 times more Omega 3, 3.5 times more Carbohydrate, 1.5 times more Fiber and 1.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 2.3 times more Saturated Fat and 7.3 times more Omega 6 than Cumin Seed Spices.
• Both Cumin Seed Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cumin Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.