Comparing Nutrients in 5 ounces Curry Powder VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Curry Powder	Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 461kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	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	61% 79g	22% 28.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	1.54% 1.1g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	% 3.54g	g per day for Men 19-50 years
Fiber	198% 75.4g	32% 12g	38g per day for Men 19-50 years
Protein	36% 20.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	20% 79.4μg	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	1.1% 0.99mg	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	239% 35.8mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.4% 744mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	338% 27mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	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	74.3% 520mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Curry Powder vs Sunflower Seeds:

• Curry Powder Spice has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 12.8 times more Vitamin B6, 4.1 times more Vitamin B9, 2 times more Vitamin C and 1.4 times more Vitamin E than Curry Powder Spice.
• Both Curry Powder Spice and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Curry Powder Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Curry Powder vs Sunflower Seeds:

• Curry Powder Spice has 6.7 times more Calcium, 3.6 times more Iron, 4.3 times more Manganese, 1.8 times more Potassium and 5.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Copper, 1.3 times more Magnesium, 1.8 times more Phosphorus and 1.3 times more Selenium than Curry Powder Spice.
• Both Curry Powder Spice and Dried Sunflower Seed Kernels have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 4.5 times more Omega 3, 2.8 times more Carbohydrate and 6.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 3.7 times more Fat, 2.7 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice and Dried Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Curry Powder Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.