Comparing Nutrients in 100 grams Poultry Seasoning Spices VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.6% 307kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	59% 0.94g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.84% 0.99g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	29.7% 11.3g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	17% 9.6g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	103% 1.35mg	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	34.5% 138μg	56.8% 227μg	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	13.3% 12mg	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	8.8% 1.32mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	671% 805μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 996mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	441% 35.3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	84.8% 1.95mg	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	24.4% 171mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	20% 684mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Poultry Seasoning Spices vs Sunflower Seeds:

• Poultry Seasoning Spices have 44 times more Vitamin A, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 26.6 times more Vitamin E than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 100 g.
• Both Poultry Seasoning Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Poultry Seasoning Spices vs Sunflower Seeds:

• Poultry Seasoning Spices have 12.8 times more Calcium, 6.7 times more Iron, 3.5 times more Manganese and 3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Copper, 1.5 times more Magnesium, 3.9 times more Phosphorus, 7.4 times more Selenium and 1.6 times more Zinc than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dried Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Poultry Seasoning Spices have 15.7 times more Omega 3, 3.3 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Energy, 6.8 times more Fat, 1.4 times more Saturated Fat, 23.2 times more Omega 6, 1.5 times more Sugars and 2.2 times more Protein than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.