Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Raw QuinoaVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Raw Quinoa
15%
15%
70%
Roasted Sunflower Seeds
12%
72%
16%
14 oz ▼

Macro Nutrients

50.4%1461kcal
Energy
79.7%2310kcal
1461 kcalvs2310 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy
25%24g
Fat
204%198g
24 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat
8.76%2.8g
Saturated Fat
64.7%20.7g
2.8 gvs20.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat
64.5%1.03g
Omega 3
17%0.27g
1.03 gvs0.27 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3
69.5%12g
Omega 6
765%130g
12 gvs130 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol
196%255g
Carbohydrate
73.5%96g
255 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate
NA
Sugars
15%11g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose
73%27.8g
Fiber
116%44g
27.8 gvs44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
100%56g
Protein
137%76.7g
56 gvs76.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
3.97 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
119%1.43mg
Vitamin B1
35%0.42mg
Thiamine
1.43 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
97%1.26mg
Vitamin B2
75%0.98mg
Riboflavin
1.26 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
37.7%6.03mg
Vitamin B3
175%28mg
Niacin, nicotinic acid, niacinamide
6.03 mgvs28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
61.3%3.06mg
Vitamin B5
559%28mg
Pantothenic acid
3.06 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
149%1.93mg
Vitamin B6
245%3.2mg
Pyridoxine
1.93 mgvs3.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7
183%730μg
Vitamin B9
235%941μg
Folates and Folic Acid
730 μgvs941 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
NA
Vitamin C
6.17%5.56mg
Ascorbic acid
NA mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D
64.6%9.7mg
Vitamin E
691%104mg
Tocopherols and Tocotrienols
9.7 mgvs104 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E
0%0μg
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
0 μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

18.7%187mg
Calcium
27.8%278mg
187 mgvs278 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium
260%2.34mg
Copper
807%7.26mg
2.34 mgvs7.26 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride
227%18mg
Iron
189%15mg
18 mgvs15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron
186%782mg
Magnesium
122%512mg
782 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium
351%8.07mg
Manganese
364%8.37mg
8.07 mgvs8.37 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum
259%1814mg
Phosphorus
655%4584mg
1814 mgvs4584 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus
65.7%2235mg
Potassium
99%3374mg
2235 mgvs3374 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium
61.3%33.7μg
Selenium
572%315μg
33.7 μgvs315 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium
1.32%20mg
Sodium
0.79%12mg
20 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium
112%12.3mg
Zinc
191%21mg
12.3 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc
1.42%52.7g
Water
0.13%4.76g
52.7 gvs4.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water
Lets compare vitamin content per 14 ounces of Raw Quinoa vs Roasted Sunflower Seeds:
Comparing minerals per 14 ounces for Raw Quinoa vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: