Comparing Nutrients in 5 ounces Ground Savory VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 386kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	8.64% 8.38g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.62g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	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	170% 64.8g	43% 16.3g	38g per day for Men 19-50 years
Protein	17% 9.54g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	40.5% 364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	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	197% 2.57mg	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	NA	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Savory	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	302% 3022mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	671% 53.7mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	127% 534mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	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	28.3% 198mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Ground Savory Spice has more Vitamin A, 2.2 times more Vitamin B6 and 35.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Ground Savory Spice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Ground Savory Spice 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 Ground Savory vs Toasted Sunflower Seeds:

• Ground Savory Spice has 37.4 times more Calcium, 5.6 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.1 times more Potassium and 8 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper and 8.3 times more Phosphorus than Ground Savory Spice.
• Both Ground Savory Spice and Toasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Savory Spice has 3.3 times more Carbohydrate and 4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 9.6 times more Fat, 1.8 times more Saturated Fat and 2.6 times more Protein than Ground Savory Spice.
• Both Ground Savory Spice as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.