Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	81% 2350kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	263% 342g	130g per day for Men 19-50 years
Sugars	17% 12.3g	0% 0g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	5.22% 2g	38g per day for Men 19-50 years
Protein	142% 79.6g	1.13% 0.64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	15.3% 0.2mg	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	232% 929μg	2% 7.94μg	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	4.85% 4.37mg	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	961% 144mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	34.5% 345mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	35.7% 0.32mg	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	212% 17mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	17.3% 0.4mg	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	646% 4521mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Long Rice Chinese Noodles:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B1, more Vitamin B2, 20.7 times more Vitamin B3, 69.4 times more Vitamin B5, 15.8 times more Vitamin B6, 117 times more Vitamin B9, more Vitamin C, 279.5 times more Vitamin E and more Vitamin K than Long Rice Chinese Noodles, dehydrated.
• Both Oil Roasted Sunflower Seed Kernels as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Long Rice Chinese Noodles:

• Oil Roasted Sunflower Seed Kernels have 3.5 times more Calcium, 22.3 times more Copper, 2 times more Iron, 42.3 times more Magnesium, 20.8 times more Manganese, 35.6 times more Phosphorus, 48.3 times more Potassium, 9.9 times more Selenium and 12.7 times more Zinc than Long Rice Chinese Noodles, dehydrated.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 855 times more Fat, 415.8 times more Saturated Fat, 81 times more Omega 3, 2012.2 times more Omega 6, more Sugars, 21.2 times more Fiber and 125.4 times more Protein than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.