Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	40% 1155kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	45.6% 44g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	9.5% 3.05g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	55% 21g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	14% 139mg	185% 1848mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	1646% 132mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	104% 3548mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 23.7 times more Vitamin B9 and 7.8 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 5.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Copper, 2.3 times more Phosphorus and 15.3 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 13.3 times more Calcium, 17.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2.1 times more Potassium and 56 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cumin Seed Spices have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 2.2 times more Fat, 3.4 times more Saturated Fat, 10.6 times more Omega 6 and 1.2 times more Sugars than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.6 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cumin Seed Spices have similar amounts of Fiber and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.