Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Saffron	13%	15%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Saffron	Recommended Dietary Allowance
Energy	40% 1155kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	8.8% 1.5g	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	100% 130g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18% 2.9mg	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	154% 2mg	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	46% 185μg	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	178% 160mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Saffron	Recommended Dietary Allowance
Calcium	14% 139mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	72.3% 0.65mg	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	2451% 56.4mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	101% 3421mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Saffron per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Saffron to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 4.8 times more Vitamin B3 and 2.5 times more Vitamin B9 than Saffron.
• While 7 oz of Saffron Spices contain more Vitamin A, 1.3 times more Vitamin B6 and 57.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Saffron provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Saffron:

• 7 ounces of Roasted Sunflower Seeds have 5.6 times more Copper, 4.6 times more Phosphorus, 14.2 times more Selenium and 4.9 times more Zinc than Saffron.
• While 7 oz of Saffron Spices contain 1.6 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 13.5 times more Manganese, 2 times more Potassium and 49.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.9 times more Energy, 8.5 times more Fat, 3.3 times more Saturated Fat, 43.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Saffron.
• While 7 oz of Saffron Spices contain 18 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.