Comparing Nutrients in 5 ounces Sunflower Seeds VS 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	28.5% 828kcal	15.3% 444kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	12.2% 12g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	10.3% 1.76g	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	81.7% 106g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	48.7% 438μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.06% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	190% 2.47mg	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	63.8% 255μg	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	73.2% 66mg	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	11% 111mg	118% 1182mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	65.5% 0.59mg	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	762% 61mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	503% 11.6mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	47.7% 5.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.21% 7.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 164.4 times more Vitamin B1, 4.2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain 103 times more Vitamin A, 1.3 times more Vitamin B6 and 33.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Bay Leaf Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Bay Leaf Spices:

• Dried Sunflower Seed Kernels have 4.3 times more Copper, 2.7 times more Magnesium, 5.8 times more Phosphorus, 1.2 times more Potassium, 18.9 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 10.7 times more Calcium, 8.2 times more Iron, 4.2 times more Manganese and 2.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 6.2 times more Fat, 2 times more Saturated Fat, 18.6 times more Omega 6 and 2.7 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 17.5 times more Omega 3, 3.7 times more Carbohydrate and 3.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.