Comparing Nutrients in 14 ounces Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	80% 2318kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	2.73% 0.46g	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	193% 252g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	204% 148g	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	250% 95g	38g per day for Men 19-50 years
Protein	147% 82.5g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oriental Radishes	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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	189% 2.45mg	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	293% 1171μg	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	0% 0mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	31% 310mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	719% 6.47mg	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	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	93% 2.14mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin C and 3517 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 1.9 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 75.7 times more Selenium and 2.3 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 8.1 times more Calcium, 1.3 times more Iron, 5.4 times more Potassium and 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 71.5 times more Fat, 20.4 times more Saturated Fat, 197 times more Omega 6 and 2.6 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.4 times more Omega 3, 3.2 times more Carbohydrate, 14.2 times more Sugars and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.