Comparing Nutrients in 5 ounces Ground Cinnamon VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	6.1% 4.4g	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	2.17% 1.57g	0% 0g	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	% 1.47g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.36g	g per day for Men 19-50 years
Fiber	198% 75.3g	39.5% 15g	38g per day for Men 19-50 years
Protein	10% 5.66g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	86.4% 1.12mg	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	2.13% 8.5μg	83% 332μg	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	6% 5.4mg	1.73% 1.56mg	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	22% 3.3mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	142% 1420mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	284% 2.56mg	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	147% 11.8mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	128% 2.95mg	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	13% 91mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have more Vitamin A, 3.5 times more Vitamin C and 10.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 6.8 times more Vitamin B2, 3.1 times more Vitamin B3, 19.4 times more Vitamin B5, 5 times more Vitamin B6, 39 times more Vitamin B9 and 15.7 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Cinnamon Spices have 11.5 times more Calcium, 1.9 times more Iron and 8.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Copper, 2.1 times more Magnesium, 17.8 times more Phosphorus, 25.2 times more Selenium and 2.8 times more Zinc than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Cinnamon Spices have 3.5 times more Carbohydrate, more Fructose and 5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Energy, 41.4 times more Fat, 20.5 times more Saturated Fat, 7.4 times more Omega 3, 777.5 times more Omega 6, 1.4 times more Sugars and 5 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.