Comparing Nutrients in 7 ounces Caraway Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.8% 661kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	7.47% 5.4g	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	198% 75.4g	58% 22g	38g per day for Men 19-50 years
Protein	70% 39.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	4.96% 20μg	118% 470μg	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	46.3% 41.7mg	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	33% 4.96mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	137% 1367mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	404% 3.63mg	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	403% 32.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	161% 1127mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B6, 23.7 times more Vitamin B9, 10.4 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Caraway Seed Spices have 9.8 times more Calcium, 4.3 times more Iron, 2 times more Magnesium, 1.6 times more Potassium and 5.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.6 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Caraway Seed Spices have 2.2 times more Omega 3, 2.1 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 3.4 times more Fat, 8.4 times more Saturated Fat, 10.5 times more Omega 6 and 4.3 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 7 oz.
• Both Caraway Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.