Comparing Nutrients in 100 calories Water Convolvulus VS Roasted Sunflower Seeds

Weight per 100 calories

• Water Convolvulus: 526g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more energy per unit of mass than Raw Water Convolvulus , which is very high in comparison to other foods. Water Convolvulus having very low energy density.

Which food has more nutrients per 100 calories - Water Convolvulus or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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% 11g	5% 1.9g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	184% 1658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	10.6% 0.14mg	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	75% 300μg	10% 40.7μg	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	322% 289mg	0.27% 0.24mg	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	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40.5% 405mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	35% 0.31mg	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	110% 8.8mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	89% 374mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	36.6% 0.84mg	15.8% 0.36mg	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	29.3% 205mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	39.6% 595mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	13% 487g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have more Vitamin A, 8.7 times more Vitamin B1, 12.5 times more Vitamin B2, 3.9 times more Vitamin B3, 3.7 times more Vitamin B6, 7.4 times more Vitamin B9 and 1203.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B5 than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have 33.7 times more Calcium, 13.5 times more Iron, 16.9 times more Magnesium, 2.3 times more Manganese, 11.2 times more Potassium, 1153.8 times more Sodium and 2360.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Copper and 2.9 times more Selenium than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Water Convolvulus have 4 times more Carbohydrate, 5.8 times more Fiber and 4.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.1 times more Fat than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.