Comparing Nutrients in 14 ounces Roselle VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Roselle	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.7% 194kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Roselle	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	NA	225% 901μg	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	53% 47.6mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Sunflower Seeds	Recommended Dietary Allowance
Calcium	85.3% 853mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	794% 7.14mg	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	73.4% 5.87mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	21% 147mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	180% 20mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roselle vs Sunflower Seeds:

• Raw Roselle has 4.7 times more Vitamin A and 8.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 134.5 times more Vitamin B1, 12.7 times more Vitamin B2 and 26.9 times more Vitamin B3 than Raw Roselle.
• Both Raw Roselle as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roselle vs Sunflower Seeds:

• Raw Roselle has 2.8 times more Calcium and 18.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Iron, 6.4 times more Magnesium, 17.8 times more Phosphorus and 3.1 times more Potassium than Raw Roselle.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 11.9 times more Energy, 80.4 times more Fat, 1.8 times more Carbohydrate and 21.6 times more Protein than Raw Roselle.
• Both Raw Roselle as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.