Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cauliflower	26%	8%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Cauliflower	Recommended Dietary Allowance
Energy	79.7% 2310kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.37% 0.064g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	15% 11g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	21% 7.94g	38g per day for Men 19-50 years
Protein	137% 76.7g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cauliflower	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	26.7% 0.62mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cauliflower per 14 oz

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

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

• 14 ounces of Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 13.9 times more Vitamin B3, 10.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4.2 times more Vitamin B9 and 326.3 times more Vitamin E than Cauliflower.
• While 14 oz of Raw Cauliflower contain 34.4 times more Vitamin C and 5.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 3.2 times more Calcium, 46.9 times more Copper, 9 times more Iron, 8.6 times more Magnesium, 13.6 times more Manganese, 26.3 times more Phosphorus, 2.8 times more Potassium, 132.2 times more Selenium and 19.6 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 10 times more Sodium and 76.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 23.3 times more Energy, 177.9 times more Fat, 40.1 times more Saturated Fat, 4.6 times more Omega 3, 2048.9 times more Omega 6, 4.8 times more Carbohydrate, 1.4 times more Sugars, 5.6 times more Fiber and 10.1 times more Protein than Cauliflower.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6