Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Rowal

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Rowal: 90g

Oil Roasted Sunflower Seeds have 5.3 times more energy per 100g than Rowal. It has very high energy density when compared to other foods. Raw Rowal having average energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Rowal?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rowal	7%	15%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rowal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	17.5% 12.7g	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	0% 0g	0.62% 0.45g	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	% 0.13g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 11.3g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	NA	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	9.9% 39.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	26% 23.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rowal	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.35% 13.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	106% 0.95mg	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	9.04% 0.72mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	6.86% 29mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	6.07% 0.14mg	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	27.5% 192mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.24% 3.6mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.52% 0.39mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	1.74% 64.3g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Rowal Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Rowal?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Rowal:

• 100 kcal of Raw Rowal contain 125.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Rowal have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Rowal:

• 100 calories of Oil Roasted Sunflower Seeds have 2.5 times more Manganese, 4.1 times more Phosphorus and 2.3 times more Zinc than Rowal.
• While 100 kcal of Raw Rowal contain 3.1 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium and 1.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Rowal lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 4.8 times more Fat, 5.4 times more Saturated Fat and 1.6 times more Protein than Rowal.
• While 100 kcal of Raw Rowal contain 5.6 times more Carbohydrate, 24.2 times more Sugars and 3.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Rowal offer comparable quantities of Energy per 100 calories.