Comparing Nutrients in 14 ounces Rowal VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 441kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	73.5% 96g	130g per day for Men 19-50 years
Sugars	77% 56g	15% 11g	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	2.74% 2g	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	% 4.37g	NA	g per day for Men 19-50 years
Sucrose	% 49.6g	NA	g per day for Men 19-50 years
Fiber	64.8% 24.6g	116% 44g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	245% 3.2mg	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	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	114% 102mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	807% 7.26mg	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	109% 8.73mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	364% 8.37mg	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	29.5% 206mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and 18.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 14 ounces for Rowal vs Roasted Sunflower Seeds:

• Raw Rowal has 59.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 13.6 times more Manganese, 22.2 times more Phosphorus, 6.5 times more Potassium and 12.3 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 14 ounces:

• Raw Rowal has 5.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Energy, 24.9 times more Fat, 21.3 times more Saturated Fat, 1.8 times more Fiber and 8.4 times more Protein than Raw Rowal.
• Both Raw Rowal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Rowal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.