Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Celery Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Celery Seed	16%	49%	35%

Macro Nutrients

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Energy	28.4% 825kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	44% 16.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Celery Seed	Recommended Dietary Allowance
Calcium	9.92% 99mg	250% 2505mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	796% 63.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	148% 624mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	111% 775mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	58.4% 1984mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.23% 8.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 23.7 times more Vitamin B9, 24.4 times more Vitamin E and more Vitamin K than Celery Seed Spices.
• While Celery Seed Spices contain 3.2 times more Vitamin B1 and 12.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Celery Seed Spices have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Celery Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Copper, 2.1 times more Phosphorus and 6.6 times more Selenium than Celery Seed Spices.
• While Celery Seed Spices contain 25.2 times more Calcium, 11.8 times more Iron, 3.4 times more Magnesium, 3.6 times more Manganese, 1.6 times more Potassium, 53.3 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Energy, 2 times more Fat, 2.4 times more Saturated Fat, 9.3 times more Omega 6 and 4.1 times more Sugars than Celery Seed Spices.
• While Celery Seed Spices contain 2.9 times more Omega 3 and 1.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Celery Seed Spices have similar amounts of Fiber and Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Celery Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.