Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Original Dry Chili Seasoning Mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Original Dry Chili Seasoning Mix	13%	20%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Original Dry Chili Seasoning Mix	Recommended Dietary Allowance
Energy	21.3% 619kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	43.5% 56.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.67g	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	30.3% 11.5g	28.4% 11g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Original Dry Chili Seasoning Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	NA	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	59.5% 238μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	6.56% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Original Dry Chili Seasoning Mix	Recommended Dietary Allowance
Calcium	5.7% 57mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	NA	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	85% 6.8mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	NA	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	NA	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% 1158mg	NA	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	308% 4616mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	NA	11mg per day for Men 19-50 years
Water	0.027% 1g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Original Dry Chili Seasoning Mix:

• Original Dry Chili Seasoning Mix contains 4.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Original Dry Chili Seasoning Mix:

• Toasted Sunflower Seed Kernels no Salt have more Calcium and 1.7 times more Iron than Original Dry Chili Seasoning Mix.
• While Original Dry Chili Seasoning Mix contains 1538.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 7.8 times more Fat, more Saturated Fat and 1.6 times more Protein than Original Dry Chili Seasoning Mix.
• While Original Dry Chili Seasoning Mix contains 2.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Original Dry Chili Seasoning Mix have similar amounts of Fiber per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Original Dry Chili Seasoning Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.