Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	81% 2350kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	193% 252g	130g per day for Men 19-50 years
Sugars	17% 12.3g	204% 148g	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	250% 95g	38g per day for Men 19-50 years
Protein	142% 79.6g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Oriental Radishes	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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	189% 2.45mg	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	293% 1171μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	34.5% 345mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	719% 6.47mg	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	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	93% 2.14mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Oriental Radishes per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Dried Oriental Radishes:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 3633 times more Vitamin E than Dried Oriental Radishes.
• While 14 oz of Dried Oriental Radishes contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Oriental Radishes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Dried Oriental Radishes:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.9 times more Manganese, 5.6 times more Phosphorus, 111.7 times more Selenium and 2.4 times more Zinc than Dried Oriental Radishes.
• While 14 oz of Dried Oriental Radishes contain 7.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 7.2 times more Potassium and 92.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Oriental Radishes contain similar levels of Copper per 14 ounces.
• 14 ounces of Dried Oriental Radishes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Energy, 71.3 times more Fat, 32.4 times more Saturated Fat, 292.4 times more Omega 6 and 2.5 times more Protein than Dried Oriental Radishes.
• While 14 oz of Dried Oriental Radishes contain 2.5 times more Omega 3, 2.8 times more Carbohydrate, 12 times more Sugars and 2.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Dried Oriental Radishes provide inadequate amounts of Omega 6