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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Bay Leaf Spices	Recommended Dietary Allowance
Energy	20.4% 592kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	8.6% 8.36g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	7.13% 2.28g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	57.7% 75g	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	36% 20g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	26.7% 0.32mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	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	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	8.7% 87mg	83.4% 834mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	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	47.4% 5.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 35.6 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Bay Leaf Spices.
• While Bay Leaf Spices contain more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B6 and 42.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 4.3 times more Copper, 10.1 times more Phosphorus, 27.9 times more Selenium and 1.4 times more Zinc than Bay Leaf Spices.
• While Bay Leaf Spices contain 9.6 times more Calcium, 10 times more Iron, 3.9 times more Manganese and 7.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Bay Leaf Spices have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Energy, 6.1 times more Fat, 3.1 times more Saturated Fat, 27.6 times more Omega 6 and 2.6 times more Protein than Bay Leaf Spices.
• While Bay Leaf Spices contain 13 times more Omega 3, 3.3 times more Carbohydrate and 2.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Bay Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.