Comparing Nutrients in 5 ounces Sunflower Seeds VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Curry Powder	14%	31%	55%

Macro Nutrients

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Energy	28.5% 828kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	23.2% 3.95g	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	61% 79g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	5.4% 3.9g	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	1.54% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.88g	g per day for Men 19-50 years
Fiber	32% 12g	198% 75.4g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	11.4% 0.15mg	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	20% 79.4μg	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	1.1% 0.99mg	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	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Curry Powder	Recommended Dietary Allowance
Calcium	11% 111mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	189% 1.7mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	512% 11.8mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 12.8 times more Vitamin B6, 4.1 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin E than Curry Powder Spice.
• While Curry Powder Spice contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Curry Powder:

• Dried Sunflower Seed Kernels have 1.5 times more Copper, 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Selenium than Curry Powder Spice.
• While Curry Powder Spice contains 6.7 times more Calcium, 3.6 times more Iron, 4.3 times more Manganese, 1.8 times more Potassium and 5.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 3.7 times more Fat, 2.7 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 4.5 times more Omega 3, 2.8 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Curry Powder Spice have similar amounts of Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.