Comparing Nutrients in 5 ounces Cumin Seed VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 532kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	22.5% 29g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	39% 15g	43% 16.3g	38g per day for Men 19-50 years
Protein	45% 25.2g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.4% 0.62mg	87.8% 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	84.3% 337μg	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	12% 11mg	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	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	132% 1320mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	289% 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	1176% 94mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	124% 519mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	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	101% 707mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	74.5% 2534mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	NA	55μg per day for Men 19-50 years
Sodium	16% 238mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 1.9 times more Vitamin B1 and 5.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B6 and 23.8 times more Vitamin B9 than Cumin Seed Spices.
• Both Cumin Seed Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Cumin Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cumin Seed Spices have 16.3 times more Calcium, 9.7 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 3.6 times more Potassium and 56 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper and 2.3 times more Phosphorus than Cumin Seed Spices.
• Both Cumin Seed Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cumin Seed Spices have 2.2 times more Omega 3 and 2.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 2.6 times more Fat, 3.9 times more Saturated Fat and 12 times more Omega 6 than Cumin Seed Spices.
• Both Cumin Seed Spices and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Cumin Seed Spices as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.