Comparing Nutrients in 100 grams Anise Seed VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Anise Seed	17%	35%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Anise Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.6% 337kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	3.77% 2.73g	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	38.4% 14.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Anise Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.78% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	62% 0.8mg	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	2.5% 10μg	59.3% 237μg	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	23.3% 21mg	1.56% 1.4mg	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	NA	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Anise Seed	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	64.6% 646mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	203% 1.83mg	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	462% 37mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	92% 2.1mg	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	63% 440mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.54g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Anise Seed Spices have more Vitamin A, 3.2 times more Vitamin B1 and 15 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3, 8.8 times more Vitamin B5 and 23.7 times more Vitamin B9 than Anise Seed Spices.
• Both Anise Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Anise Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Anise Seed vs Roasted Sunflower Seeds:

• Anise Seed Spices have 9.2 times more Calcium, 9.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium and 5.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 2.6 times more Phosphorus and 15.9 times more Selenium than Anise Seed Spices.
• Both Anise Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Anise Seed Spices have 2.1 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 3.1 times more Fat, 8.9 times more Saturated Fat, more Omega 3 and 10.4 times more Omega 6 than Anise Seed Spices.
• Both Anise Seed Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 100 g.
• Both Anise Seed Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.