Comparing Nutrients in 5 ounces Ground Savory VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Savory	Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 386kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	8.64% 8.38g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.62g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	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	75% 97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	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	170% 64.8g	32% 12g	38g per day for Men 19-50 years
Protein	17% 9.54g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	40.5% 364μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	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	197% 2.57mg	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	NA	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	78.7% 71mg	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	NA	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Savory	Sunflower Seeds	Recommended Dietary Allowance
Calcium	302% 3022mg	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	671% 53.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	127% 534mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	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	28.3% 198mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Savory vs Sunflower Seeds:

• Ground Savory Spice has 85.7 times more Vitamin A, 1.3 times more Vitamin B6 and 35.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1 and 2 times more Vitamin B3 than Ground Savory Spice.
• Both Ground Savory Spice 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 Ground Savory vs Sunflower Seeds:

• Ground Savory Spice has 27.3 times more Calcium, 7.2 times more Iron, 3.1 times more Manganese, 1.6 times more Potassium and 2.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 4.7 times more Phosphorus and 11.5 times more Selenium than Ground Savory Spice.
• Both Ground Savory Spice and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Savory Spice has 3.4 times more Carbohydrate and 5.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 8.7 times more Fat, 1.4 times more Saturated Fat and 3.1 times more Protein than Ground Savory Spice.
• Both Ground Savory Spice as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.