Comparing Nutrients in 7 ounces Sunflower Seeds VS Poultry Seasoning Spices

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Poultry Seasoning Spices	10%	18%	72%

Macro Nutrients

	Sunflower Seeds	Poultry Seasoning Spices	Recommended Dietary Allowance
Energy	40% 1159kcal	21% 609kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	20.4% 6.53g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	11.6% 1.97g	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	100% 130g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.93% 3.57g	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	59% 22.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Poultry Seasoning Spices	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	37% 5.9mg	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	201% 2.6mg	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	68.5% 274μg	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	26.5% 24mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1332% 1598μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Poultry Seasoning Spices	Recommended Dietary Allowance
Calcium	15.5% 155mg	198% 1977mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	186% 1.67mg	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	876% 70mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	592% 13.6mg	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	48.5% 339mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	40% 1357mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Poultry Seasoning Spices:

• Dried Sunflower Seed Kernels have 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 26.6 times more Vitamin E than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 44 times more Vitamin A, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Poultry Seasoning Spices have similar amounts of Vitamin B6 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Poultry Seasoning Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Poultry Seasoning Spices:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 7.4 times more Selenium and 1.6 times more Zinc than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 12.8 times more Calcium, 6.7 times more Iron, 3.5 times more Manganese and 3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Poultry Seasoning Spices have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.9 times more Energy, 6.8 times more Fat, 1.4 times more Saturated Fat, 23.2 times more Omega 6, 1.5 times more Sugars and 2.2 times more Protein than Poultry Seasoning Spices.
• While Poultry Seasoning Spices contain 15.7 times more Omega 3, 3.3 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Poultry Seasoning Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.