Comparing Nutrients in 14 ounces Sunflower Seeds VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Eppaw	11%	10%	79%

Macro Nutrients

	Sunflower Seeds	Eppaw	Recommended Dietary Allowance
Energy	80% 2318kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	97% 126g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	147% 82.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Eppaw	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	53.7% 0.7mg	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	225% 901μg	24% 95μg	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	6.17% 5.56mg	57.3% 51.6mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Eppaw	Recommended Dietary Allowance
Calcium	31% 310mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	103% 0.93mg	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	260% 21mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	189% 4.34mg	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	374% 2619mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	6.44% 238g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.5 times more Vitamin B1, 3 times more Vitamin B2, 27.8 times more Vitamin B3, 7.6 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Eppaw.
• While Raw Eppaw contains 9.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Eppaw have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Eppaw:

• Dried Sunflower Seed Kernels have 7.7 times more Copper, 4.6 times more Iron, 10.2 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 1.9 times more Potassium, 58.9 times more Selenium and 4.3 times more Zinc than Raw Eppaw.
• While Raw Eppaw contains 1.4 times more Calcium and 12.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 3.9 times more Energy, 28.6 times more Fat and 4.5 times more Protein than Raw Eppaw.
• While Raw Eppaw contains 1.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Eppaw have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.