Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Anise Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Anise Seed	17%	35%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Energy	20% 582kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	38.5% 50g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.78% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	50% 0.65mg	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	59.3% 237μg	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	23.3% 21mg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Anise Seed	Recommended Dietary Allowance
Calcium	7% 70mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	101% 0.91mg	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	47.5% 3.8mg	462% 37mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	100% 2.3mg	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	165% 1155mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.26% 9.54g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B3, 8.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 23.7 times more Vitamin B9 than Anise Seed Spices.
• While Anise Seed Spices contain more Vitamin A, 3.2 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Anise Seed Spices have similar amounts of Vitamin B2 per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Anise Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Anise Seed:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Copper, 2.6 times more Phosphorus and 15.9 times more Selenium than Anise Seed Spices.
• While Anise Seed Spices contain 9.2 times more Calcium, 9.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Anise Seed Spices have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 3.1 times more Fat, 8.9 times more Saturated Fat, more Omega 3 and 10.4 times more Omega 6 than Anise Seed Spices.
• While Anise Seed Spices contain 2.1 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Anise Seed Spices have similar amounts of Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Anise Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.