Comparing Nutrients in 14 ounces Sunflower Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	80% 2318kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	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	116% 44g	38g per day for Men 19-50 years
Protein	147% 82.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Roasted Sunflower Seeds	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	235% 941μg	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	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31% 310mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 14 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 1.4 times more Iron and 2.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Sugars and Protein per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.