Comparing Nutrients in 5 ounces Curry Powder VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Curry Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16% 461kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	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	61% 79g	26.2% 34g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	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	NA	g per day for Men 19-50 years
Fiber	198% 75.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	36% 20.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	20% 79.4μg	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	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74.4% 744mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	338% 27mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	86% 361mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	512% 11.8mg	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	74.3% 520mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	48.8% 1658mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Curry Powder Spice has 1.7 times more Vitamin B1 and 37 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B3, 6.6 times more Vitamin B5, 7.7 times more Vitamin B6, 4.2 times more Vitamin B9 and 2 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin E per 5 oz.
• Both Curry Powder Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Curry Powder Spice has 7.5 times more Calcium, 5 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 1.4 times more Potassium and 17.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 3.1 times more Phosphorus and 2 times more Selenium than Curry Powder Spice.
• Both Curry Powder Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Curry Powder Spice has 3.9 times more Omega 3, 2.3 times more Carbohydrate and 4.8 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 3.6 times more Fat, 3.2 times more Saturated Fat, 11.8 times more Omega 6 and 1.4 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 5 oz.
• Both Curry Powder Spice as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.