Comparing Nutrients in 7 ounces Cumin Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cumin Seed	16%	45%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cumin Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.7% 744kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	45.6% 44g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.05g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	36.2% 6.16g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.5% 87.8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.16% 4.47g	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	55% 21g	58% 22g	38g per day for Men 19-50 years
Protein	63% 35.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	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	66.4% 0.86mg	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	17% 15.3mg	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	44% 6.6mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	185% 1848mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	191% 1.72mg	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	1646% 132mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	288% 6.6mg	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	141% 990mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	104% 3548mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 5.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.5 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 23.7 times more Vitamin B9 and 7.8 times more Vitamin E than Cumin Seed Spices.
• Both Cumin 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 Cumin Seed vs Roasted Sunflower Seeds:

• Cumin Seed Spices have 13.3 times more Calcium, 17.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2.1 times more Potassium and 56 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 2.3 times more Phosphorus and 15.3 times more Selenium than Cumin Seed Spices.
• Both Cumin 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:

• Cumin Seed Spices have 2.6 times more Omega 3 and 1.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 2.2 times more Fat, 3.4 times more Saturated Fat and 10.6 times more Omega 6 than Cumin Seed Spices.
• Both Cumin Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars, Fiber and Protein per 7 oz.
• Both Cumin Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.