Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Savory	8%	15%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	40% 1155kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	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	105% 136g	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	239% 91g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	50.6% 8.1mg	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	276% 3.6mg	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	118% 470μg	NA	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	110% 99mg	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	Ground Savory	Recommended Dietary Allowance
Calcium	14% 139mg	423% 4231mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	187% 1.7mg	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	940% 75mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	526% 12mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.48% 18g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 than Ground Savory Spice.
• While Ground Savory Spice contains more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B6 and 35.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Ground Savory:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Copper, 8.3 times more Phosphorus, 17.2 times more Selenium and 1.2 times more Zinc than Ground Savory Spice.
• While Ground Savory Spice contains 30.5 times more Calcium, 10 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese and 8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Savory Spice have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 8.4 times more Fat, 1.6 times more Saturated Fat and 2.9 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 2.9 times more Carbohydrate and 4.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.