Comparing Nutrients in 5 ounces Rosemary VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.4% 186kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	52.6% 20g	32% 12g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23% 207μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	147% 1.9mg	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	38.6% 155μg	80.4% 322μg	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	34.3% 31mg	2.2% 2mg	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	332% 50mg	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

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 449mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	283% 2.55mg	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	118% 9.43mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	120% 2.76mg	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	13.4% 94mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.6% 96g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rosemary vs Sunflower Seeds:

• Fresh Rosemary has 48.7 times more Vitamin A and 15.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fresh Rosemary.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rosemary vs Sunflower Seeds:

• Fresh Rosemary has 4.1 times more Calcium, 1.3 times more Iron, 2.9 times more Sodium and 14.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Copper, 3.6 times more Magnesium, 2 times more Manganese, 10 times more Phosphorus and 5.4 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Rosemary has 6.9 times more Omega 3 and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 8.8 times more Fat, 1.6 times more Saturated Fat, 51.6 times more Omega 6 and 6.3 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.