Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Beets

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Beets	14%	3%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Beets	Recommended Dietary Allowance
Energy	79.7% 2310kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	29% 38g	130g per day for Men 19-50 years
Sugars	15% 11g	37% 27g	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	NA	NA	g per day for Men 19-50 years
Fiber	116% 44g	29.2% 11g	38g per day for Men 19-50 years
Protein	137% 76.7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Beets	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	20.5% 0.27mg	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	235% 941μg	108% 433μg	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	21.6% 19.4mg	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	691% 104mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Beets	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	33% 0.3mg	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	189% 15mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	56.8% 1.3mg	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	655% 4584mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	20.6% 310mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.4% 348g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.4 times more Vitamin B1, 6.2 times more Vitamin B2, 21.1 times more Vitamin B3, 45.4 times more Vitamin B5, 12 times more Vitamin B6, 2.2 times more Vitamin B9, 652.5 times more Vitamin E and 13.5 times more Vitamin K than Raw Beets.
• While Raw Beets contain 3.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 24.4 times more Copper, 4.8 times more Iron, 5.6 times more Magnesium, 6.4 times more Manganese, 28.9 times more Phosphorus, 2.6 times more Potassium, 113.3 times more Selenium and 15.1 times more Zinc than Raw Beets.
• While Raw Beets contain 26 times more Sodium and 73 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.5 times more Energy, 292.9 times more Fat, 193.3 times more Saturated Fat, 13.8 times more Omega 3, 596 times more Omega 6, 2.5 times more Carbohydrate, 4 times more Fiber and 12 times more Protein than Raw Beets.
• While Raw Beets contain 2.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Beets have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.