Comparing Nutrients in 5 ounces Sunflower Seeds VS Celery Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Celery Seed	16%	49%	35%

Macro Nutrients

	Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Energy	28.5% 828kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	29.4% 5g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.3% 0.95g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Celery Seed	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	27% 4.34mg	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	97% 1.26mg	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	3.54% 14μg	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	27% 24.2mg	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	332% 50mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Calcium	11% 111mg	250% 2505mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	216% 1.94mg	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	796% 63.6mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	466% 10.7mg	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	134% 936mg	111% 775mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.23% 8.56g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, 22.7 times more Vitamin B9 and 32.9 times more Vitamin E than Celery Seed Spices.
• While Celery Seed Spices contain 12.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Celery Seed:

• Dried Sunflower Seed Kernels have 1.3 times more Copper, 1.2 times more Phosphorus and 4.4 times more Selenium than Celery Seed Spices.
• While Celery Seed Spices contain 22.7 times more Calcium, 8.6 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 2.2 times more Potassium, 17.8 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 2 times more Fat, 2 times more Saturated Fat, 6.5 times more Omega 6 and 3.9 times more Sugars than Celery Seed Spices.
• While Celery Seed Spices contain 3.3 times more Omega 3, 2.1 times more Carbohydrate and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Celery Seed Spices have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.