Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	79.7% 2310kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	15% 11g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	116% 44g	90% 34g	38g per day for Men 19-50 years
Protein	137% 76.7g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	411% 5.34mg	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	225% 901μg	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	691% 104mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.8% 278mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	0.51% 18.8g	3700g per day for Men 19-50 years

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

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Iron and 2.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels 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 have 1.4 times more Omega 6, 1.2 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Sugars and Protein per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.