Comparing Nutrients in 5 ounces Caraway Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	26% 4.43g	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	54.4% 70.7g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	142% 54g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	50% 28g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.3% 0.54mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	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	3.54% 14μg	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	33% 29.8mg	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	23.6% 3.54mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	98% 977mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	288% 23mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	87% 366mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	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	115% 805mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	56.3% 1915mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B6, 23.7 times more Vitamin B9, 10.4 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices 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 Caraway Seed vs Roasted Sunflower Seeds:

• Caraway Seed Spices have 9.8 times more Calcium, 4.3 times more Iron, 2 times more Magnesium, 1.6 times more Potassium and 5.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.6 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Caraway Seed Spices have 2.2 times more Omega 3, 2.1 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 3.4 times more Fat, 8.4 times more Saturated Fat, 10.5 times more Omega 6 and 4.3 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.