Comparing Nutrients in 5 ounces Poultry Seasoning Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 435kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.66g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	83.6% 1.34g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	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	71.5% 93g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	42% 16g	32% 12g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20.8% 187μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	49% 196μg	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	19% 17mg	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	12.5% 1.87mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	951% 1142μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	141% 1412mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	625% 50mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	423% 9.7mg	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	34.6% 242mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.36% 13g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Poultry Seasoning Spices vs Sunflower Seeds:

• Poultry Seasoning Spices have 44 times more Vitamin A, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 26.6 times more Vitamin E than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 5 oz.
• Both Poultry Seasoning Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Poultry Seasoning Spices vs Sunflower Seeds:

• Poultry Seasoning Spices have 12.8 times more Calcium, 6.7 times more Iron, 3.5 times more Manganese and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 7.4 times more Selenium and 1.6 times more Zinc than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Poultry Seasoning Spices have 15.7 times more Omega 3, 3.3 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 6.8 times more Fat, 1.4 times more Saturated Fat, 23.2 times more Omega 6, 1.5 times more Sugars and 2.2 times more Protein than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.