Comparing Nutrients in 7 ounces Dried Spearmint VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.5% 566kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	9.78% 3.13g	37% 12g	32g per day for Men 19-50 years
Omega 3	346% 5.54g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.4% 103g	31.4% 41g	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	156% 59g	60% 23g	38g per day for Men 19-50 years
Protein	70.6% 39.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	117% 1050μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.8mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.4% 13mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	394% 5.1mg	123% 1.6mg	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	263% 1052μg	118% 472μg	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	0% 0mg	3.1% 2.78mg	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

	Dried Spearmint	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	295% 2953mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	340% 3.06mg	404% 3.64mg	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	2170% 174mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	284% 1195mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	991% 22.8mg	182% 4.2mg	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	78.2% 548mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	112% 3818mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.61% 22.4g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Spearmint VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Spearmint vs Toasted Sunflower Seeds:

• 7 ounces of Dried Spearmint have more Vitamin A, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B5 than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Dried Spearmint as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Spearmint vs Toasted Sunflower Seeds:

• 7 ounces of Dried Spearmint have 26.1 times more Calcium, 12.8 times more Iron, 4.7 times more Magnesium, 5.4 times more Manganese, 3.9 times more Potassium and 114.7 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Phosphorus and 2.2 times more Zinc than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Spearmint have 35.3 times more Omega 3, 2.5 times more Carbohydrate and 2.6 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 9.4 times more Fat, 3.8 times more Saturated Fat and 83.8 times more Omega 6 than Dried Spearmint.
• Both Dried Spearmint and Toasted Sunflower Seeds offer comparable quantities of Protein per seven ounces.