Comparing Nutrients in 100 calories Sunflower Seeds VS Boiled Potherb Jute

Weight per 100 calories

• Sunflower Seeds: 17g
• Boiled Potherb Jute: 270g

Sunflower Seeds have 15.8 times more energy per 100g than Boiled Potherb Jute. It has very high energy density when compared to other foods. Boiled and Drained Potherb Jute having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.34% 0.005g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	3.73% 2.7g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	119% 1.54mg	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	9.7% 39μg	70.3% 281μg	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	0.27% 0.24mg	99% 89mg	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	40% 6.02mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	76.6% 0.69mg	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	11.2% 0.9mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	14.5% 0.33mg	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	16% 113mg	27.8% 195mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	43.7% 1486mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	4.42% 2.43μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	19.4% 2.14mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	6.37% 236g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Boiled Potherb Jute:

• Dried Sunflower Seed Kernels have 3.2 times more Vitamin E than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 1362.7 times more Vitamin A, 8.5 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B6, 7.2 times more Vitamin B9, 372 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Potherb Jute have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Boiled Potherb Jute:

• Dried Sunflower Seed Kernels have 3.7 times more Selenium than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 42.7 times more Calcium, 2.2 times more Copper, 9.4 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 13.5 times more Potassium, 19.3 times more Sodium, 2.5 times more Zinc and 290.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Potherb Jute have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 16.3 times more Fat, 9.4 times more Saturated Fat and 15.5 times more Omega 6 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 5.8 times more Carbohydrate, 6 times more Sugars, 3.7 times more Fiber and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Potherb Jute have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Potherb Jute have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.