Comparing Nutrients in 5 ounces Dried Spearmint VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 404kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	247% 3.96g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	111% 42.2g	32% 12g	38g per day for Men 19-50 years
Protein	50.4% 28.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.66mg	147% 1.9mg	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	188% 751μg	80.4% 322μg	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	0% 0mg	2.2% 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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Sunflower Seeds	Recommended Dietary Allowance
Calcium	211% 2109mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	283% 2.55mg	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	1550% 124mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	708% 16.3mg	120% 2.76mg	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	56% 391mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	80.2% 2727mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Spearmint vs Sunflower Seeds:

• Dried Spearmint has 176.3 times more Vitamin A, 4 times more Vitamin B2, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.1 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Spearmint vs Sunflower Seeds:

• Dried Spearmint has 19.1 times more Calcium, 16.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 3 times more Potassium and 38.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Phosphorus and 2.1 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Dried Sunflower Seed Kernels have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Spearmint has 46.5 times more Omega 3, 2.6 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 8.5 times more Fat, 2.8 times more Saturated Fat and 51.7 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Dried Spearmint as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.