Comparing Nutrients in 100 grams Rosemary VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	37% 14g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	103% 1.35mg	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	27.3% 109μg	56.8% 227μg	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	24.2% 22mg	1.56% 1.4mg	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	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rosemary	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.7% 317mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	200% 1.8mg	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	83% 6.65mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	84.8% 1.95mg	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	9.43% 66mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	1.83% 67.8g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rosemary vs Sunflower Seeds:

• Fresh Rosemary has 48.7 times more Vitamin A and 15.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 41.1 times more Vitamin B1, 2.3 times more Vitamin B2, 9.1 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fresh Rosemary.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Rosemary vs Sunflower Seeds:

• Fresh Rosemary has 4.1 times more Calcium, 1.3 times more Iron, 2.9 times more Sodium and 14.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Copper, 3.6 times more Magnesium, 2 times more Manganese, 10 times more Phosphorus and 5.4 times more Zinc than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fresh Rosemary has 6.9 times more Omega 3 and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 8.8 times more Fat, 1.6 times more Saturated Fat, 51.6 times more Omega 6 and 6.3 times more Protein than Fresh Rosemary.
• Both Fresh Rosemary and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Fresh Rosemary as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.