Comparing Nutrients in 5 ounces Dried Spearmint VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 404kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	247% 3.96g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	111% 42.2g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	50.4% 28.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.66mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	211% 2109mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	203% 853mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	708% 16.3mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	80.2% 2727mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	NA	204% 112μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dried Spearmint has more Vitamin A, 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B5 and more Vitamin C than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Dried Spearmint as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Spearmint has 21.3 times more Calcium, 23 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 2.3 times more Potassium and 114.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 2.2 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Spearmint has 40.5 times more Omega 3, 2.2 times more Carbohydrate and 2.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 8.3 times more Fat, 3.3 times more Saturated Fat and 73.5 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Dried Spearmint as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.