Comparing Nutrients in 7 ounces Sunflower Seeds VS Epazote

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Epazote	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	245% 2.94mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	23.2% 0.3mg	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	113% 450μg	107% 427μg	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	3.1% 2.78mg	7.94% 7.14mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Raw Epazote contains 2.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Epazote have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Epazote have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Epazote:

• Dried Sunflower Seed Kernels have 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.
• While Raw Epazote contains 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.
• Both Dried Sunflower Seed Kernels and Raw Epazote have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels as well as Raw Epazote have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.