Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Savory	8%	15%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	28.4% 825kcal	13.3% 386kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	8.64% 8.38g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	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	75% 97g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	170% 64.8g	38g per day for Men 19-50 years
Protein	49% 27.4g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	40.5% 364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	43.2% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	36% 5.8mg	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	197% 2.57mg	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	NA	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	78.7% 71mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Calcium	9.92% 99mg	302% 3022mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	133% 1.2mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	127% 534mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	376% 8.65mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.34% 12.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Ground Savory:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 than Ground Savory Spice.
• While Ground Savory Spice contains more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B6 and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Ground Savory:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Copper, 8.3 times more Phosphorus, 17.2 times more Selenium and 1.2 times more Zinc than Ground Savory Spice.
• While Ground Savory Spice contains 30.5 times more Calcium, 10 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese and 8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Savory Spice have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 8.4 times more Fat, 1.6 times more Saturated Fat and 2.9 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 2.9 times more Carbohydrate and 4.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.