Comparing Nutrients in 5 ounces Sunflower Seeds VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Epazote	4%	13%	83%

Macro Nutrients

	Sunflower Seeds	Epazote	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	NA	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	14% 5.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Epazote	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	16.6% 0.22mg	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	80.4% 322μg	76% 305μg	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	2.2% 2mg	5.67% 5.1mg	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	332% 50mg	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	Epazote	Recommended Dietary Allowance
Calcium	11% 111mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	30% 0.27mg	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	93% 7.44mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	191% 4.4mg	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	134% 936mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.4% 126g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 52.9 times more Vitamin B1, 13 times more Vitamin B3, 6.3 times more Vitamin B5 and 8.8 times more Vitamin B6 than Raw Epazote.
• While Raw Epazote contains 2.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Epazote have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Epazote:

• Dried Sunflower Seed Kernels have 9.5 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 7.7 times more Phosphorus, 58.9 times more Selenium and 4.5 times more Zinc than Raw Epazote.
• While Raw Epazote contains 3.5 times more Calcium, 1.6 times more Manganese, 4.8 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Epazote have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 18.3 times more Energy, 99 times more Fat, 2.7 times more Carbohydrate, 2.3 times more Fiber and 63 times more Protein than Raw Epazote.
• Both Dried Sunflower Seed Kernels as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.