Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.83% 285kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	175% 2.8g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	40% 52g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	78.4% 30g	38g per day for Men 19-50 years
Protein	36% 20g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Spearmint	Recommended Dietary Allowance
Calcium	8.7% 87mg	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	53.5% 4.3mg	1093% 87.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	143% 602mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	39.4% 276mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	56.6% 1924mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5 times more Vitamin B5 and more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains more Vitamin A, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Spearmint have similar amounts of Vitamin B1 per 100 g.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Dried Spearmint:

• Oil Roasted Sunflower Seed Kernels have 4.1 times more Phosphorus and 2.2 times more Zinc than Dried Spearmint.
• While Dried Spearmint contains 17.1 times more Calcium, 20.4 times more Iron, 4.7 times more Magnesium, 5.5 times more Manganese, 4 times more Potassium and 114.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Spearmint have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Energy, 8.5 times more Fat, 4.5 times more Saturated Fat and 76.7 times more Omega 6 than Dried Spearmint.
• While Dried Spearmint contains 34.5 times more Omega 3, 2.3 times more Carbohydrate and 2.8 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Spearmint have similar amounts of Protein per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.