Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Ground Savory	8%	15%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Energy	42.4% 1228kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	105% 136g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	239% 91g	38g per day for Men 19-50 years
Protein	61% 34g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 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% 472μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Ground Savory	Recommended Dietary Allowance
Calcium	11.3% 113mg	423% 4231mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Ground Savory per 7 oz

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

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

• 7 oz of Ground Savory Spice contain more Vitamin A, 2.2 times more Vitamin B6 and 35.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Ground Savory provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.2 times more Copper, 8.3 times more Phosphorus and 1.2 times more Zinc than Ground Savory.
• While 7 oz of Ground Savory Spice contain 37.4 times more Calcium, 5.6 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese and 2.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 2.3 times more Energy, 9.6 times more Fat, 1.8 times more Saturated Fat and 2.6 times more Protein than Ground Savory.
• While 7 oz of Ground Savory Spice contain 3.3 times more Carbohydrate and 4 times more Fiber than Toasted Sunflower Seed Kernels no Salt.