Comparing Nutrients in 100 grams Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	20% 584kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	18.3% 3.1g	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	34% 44.2g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.1% 2.25g	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	37% 20.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	33.5% 0.44mg	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	2.5% 10μg	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	8.56% 7.7mg	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	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	7.8% 78mg	93% 931mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	96% 0.87mg	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	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	145% 3.33mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	52.6% 1788mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.22% 8.06g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.1 times more Vitamin B6, 22.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain 21.3 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Cumin Seed:

• Dried Sunflower Seed Kernels have 2.1 times more Copper, 1.3 times more Phosphorus and 10.2 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 11.9 times more Calcium, 12.6 times more Iron, 1.7 times more Manganese, 2.8 times more Potassium and 18.7 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 2.9 times more Saturated Fat and 7.4 times more Omega 6 than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.9 times more Omega 3 and 2.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Sugars, Fiber and Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.