Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	20% 582kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	8.6% 8.36g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	7.3% 1.24g	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	57.7% 75g	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.3% 309μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	134% 1.74mg	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	45% 180μg	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	51.7% 46.5mg	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	7% 70mg	83.4% 834mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	46.2% 0.42mg	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	538% 43mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	355% 8.17mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Bay Leaf Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.8 times more Vitamin B1, 3.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B6 and 33.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Bay Leaf Spices:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Copper, 10.2 times more Phosphorus, 1.6 times more Potassium, 28.3 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 11.9 times more Calcium, 11.3 times more Iron, 3.9 times more Manganese and 7.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Bay Leaf Spices have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Energy, 6 times more Fat, 2.3 times more Saturated Fat, 26.4 times more Omega 6 and 2.5 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 15.2 times more Omega 3, 3.1 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.