Comparing Nutrients in 5 ounces Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	28.5% 828kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	26% 4.4g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.4% 3.2g	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	39% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	40.6% 6.5mg	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	47.4% 0.62mg	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	12% 11mg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	11% 111mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	137% 1.23mg	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	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	205% 4.72mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Sugars, Fiber and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.