Comparing Nutrients in 100 grams Sunflower Seeds VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Energy	20% 584kcal	9.83% 285kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	2.62% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	40% 52g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	78.4% 30g	38g per day for Men 19-50 years
Protein	37% 20.8g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	198% 2.58mg	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	56.8% 227μg	133% 530μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Calcium	7.8% 78mg	149% 1488mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	171% 1.54mg	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	65.6% 5.25mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	143% 602mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	499% 11.5mg	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	94% 660mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 5.1 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 176.3 times more Vitamin A, 4 times more Vitamin B2, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Dried Spearmint:

• Dried Sunflower Seed Kernels have 2.4 times more Phosphorus and 2.1 times more Zinc than Dried Spearmint.
• While Dried Spearmint contains 19.1 times more Calcium, 16.7 times more Iron, 1.9 times more Magnesium, 5.9 times more Manganese, 3 times more Potassium and 38.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2 times more Energy, 8.5 times more Fat, 2.8 times more Saturated Fat and 51.7 times more Omega 6 than Dried Spearmint.
• While Dried Spearmint contains 46.5 times more Omega 3, 2.6 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Spearmint have similar amounts of Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.