Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	29% 839kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	39% 15g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	12.3% 123mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cumin Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Cumin Seed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Vitamin B6, 23.4 times more Vitamin B9 and 10.9 times more Vitamin E than Cumin Seed.
• While 5 oz of Cumin Seed Spices contain more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cumin Seed provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Copper, 2.3 times more Phosphorus and 15 times more Selenium than Cumin Seed.
• While 5 oz of Cumin Seed Spices contain 10.7 times more Calcium, 15.5 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Potassium and 56 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cumin Seed contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 2.3 times more Fat, 4.6 times more Saturated Fat, 11 times more Omega 6 and 1.4 times more Sugars than Cumin Seed.
• While 5 oz of Cumin Seed Spices contain 2.2 times more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cumin Seed offer comparable quantities of Fiber and Protein per five ounces.