Comparing Nutrients in 100 grams Poultry Seasoning Spices VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Poultry Seasoning Spices	10%	18%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Poultry Seasoning Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.6% 307kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	59% 0.94g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	5.84% 0.99g	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	50.5% 65.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	29.7% 11.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.6g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Poultry Seasoning Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	14.7% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	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	34.5% 138μg	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	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	671% 805μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Poultry Seasoning Spices	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 996mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	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	441% 35.3mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	24.4% 171mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	20% 684mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Poultry Seasoning Spices have more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B6, 8.6 times more Vitamin C and 298.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B9 and 19.8 times more Vitamin E than Poultry Seasoning Spices.
• Both Poultry Seasoning 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 Poultry Seasoning Spices vs Roasted Sunflower Seeds:

• Poultry Seasoning Spices have 14.2 times more Calcium, 9.3 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese and 9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 6.8 times more Phosphorus, 11 times more Selenium and 1.7 times more Zinc than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Poultry Seasoning Spices have 13.7 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 6.6 times more Fat, 1.6 times more Saturated Fat, 33 times more Omega 6, 1.5 times more Sugars and 2 times more Protein than Poultry Seasoning Spices.
• Both Poultry Seasoning Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 100 g.
• Both Poultry Seasoning Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.