Comparing Nutrients in 7 ounces Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	40% 1159kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	45.6% 44g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	9.5% 3.05g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	36.2% 6.16g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	6.16% 4.47g	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	55% 21g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	66.4% 0.86mg	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	4.96% 20μg	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	17% 15.3mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	15.5% 155mg	185% 1848mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	191% 1.72mg	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	1646% 132mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	288% 6.6mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	104% 3548mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Sugars, Fiber and Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.