Comparing Nutrients in 14 ounces Salsify VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Salsify	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.2% 325kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	111% 42g	38g per day for Men 19-50 years
Protein	23.4% 13g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Salsify	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	242% 3.14mg	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	25.8% 103μg	232% 929μg	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	35.3% 31.8mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 238mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	796% 7.16mg	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	34.7% 2.78mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	359% 8.26mg	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	42.5% 298mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Salsify versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Salsify have 7.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.3 times more Vitamin B2, 8.3 times more Vitamin B3, 18.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 9 times more Vitamin B9 than Raw Salsify.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Salsify as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Salsify vs Oil Roasted Sunflower Seeds:

• 14 ounces of Salsify have 50 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 20.3 times more Copper, 6.1 times more Iron, 5.5 times more Magnesium, 7.8 times more Manganese, 15.2 times more Phosphorus, 1.3 times more Potassium, 97.8 times more Selenium and 13.7 times more Zinc than Raw Salsify.
• 14 ounces of Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.2 times more Energy, 256.5 times more Fat, 3.2 times more Fiber and 6.1 times more Protein than Raw Salsify.
• Both Salsify and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.