Comparing Nutrients in 7 ounces Epazote VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	20% 7.54g	45% 17g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	205% 2.67mg	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	107% 427μg	113% 450μg	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	7.94% 7.14mg	3.1% 2.78mg	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	465% 69.8mg	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

	Epazote	Sunflower Seeds	Recommended Dietary Allowance
Calcium	54.6% 546mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	397% 3.57mg	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	46.6% 3.73mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	168% 3.87mg	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	24.4% 171mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Epazote vs Sunflower Seeds:

• Raw Epazote has 2.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 52.9 times more Vitamin B1, 13 times more Vitamin B3, 6.3 times more Vitamin B5 and 8.8 times more Vitamin B6 than Raw Epazote.
• Both Raw Epazote and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Epazote vs Sunflower Seeds:

• Raw Epazote has 3.5 times more Calcium, 1.6 times more Manganese, 4.8 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.5 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 7.7 times more Phosphorus, 58.9 times more Selenium and 4.5 times more Zinc than Raw Epazote.
• Both Raw Epazote and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 18.3 times more Energy, 99 times more Fat, 2.7 times more Carbohydrate, 2.3 times more Fiber and 63 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.