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

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 333kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	100% 38g	28% 10.6g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	16.7% 2.5mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	69% 689mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	200% 1.8mg	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	203% 16.2mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	90% 2.08mg	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	81% 568mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	39.7% 1351mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.87g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 1.4 times more Vitamin B2 and 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B6, 23.4 times more Vitamin B9, 14.5 times more Vitamin E and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Caraway Seed Spices have 7.9 times more Calcium, 3.8 times more Iron, 2 times more Magnesium, 2.8 times more Potassium and 5.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Copper, 1.6 times more Manganese, 2 times more Phosphorus and 6.5 times more Selenium than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Caraway Seed Spices have 1.9 times more Omega 3, 2.2 times more Carbohydrate and 3.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 3.5 times more Fat, 11.4 times more Saturated Fat, 11 times more Omega 6 and 4.9 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 100 g.
• Both Caraway Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.