Comparing Nutrients in 7 ounces Caraway Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.8% 661kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	44% 14g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	35% 45.4g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	198% 75.4g	55.4% 21g	38g per day for Men 19-50 years
Protein	70% 39.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	137% 1367mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	79% 2681mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 1.4 times more Vitamin B2 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 7 oz.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Caraway Seed Spices have 7.9 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.8 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.5 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Caraway Seed Spices have 1.9 times more Omega 3, 2.2 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 11.4 times more Saturated Fat, 11 times more Omega 6 and 4.9 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.