Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Energy	20.4% 592kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	17.6% 23g	34% 44.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	27.6% 10.5g	38g per day for Men 19-50 years
Protein	36% 20g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.1% 64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	28.6% 4.58mg	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	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	22% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cumin Seed	Recommended Dietary Allowance
Calcium	8.7% 87mg	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	53.5% 4.3mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	87% 366mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	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	163% 1139mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	52.6% 1788mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	11.2% 168mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.22% 8.06g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Vitamin B6, 23.4 times more Vitamin B9 and 10.9 times more Vitamin E than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 2 times more Vitamin B1, 7 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Oil Roasted 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 Oil Roasted Sunflower Seeds vs Cumin Seed:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Copper, 2.3 times more Phosphorus and 15 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 10.7 times more Calcium, 15.5 times more Iron, 2.9 times more Magnesium, 1.6 times more Manganese, 3.7 times more Potassium and 56 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 2.3 times more Fat, 4.6 times more Saturated Fat, 11 times more Omega 6 and 1.4 times more Sugars than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.2 times more Omega 3 and 1.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cumin Seed Spices have similar amounts of Fiber and Protein per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.