Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Teff

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Teff	14%	6%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	81% 2350kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	223% 290g	130g per day for Men 19-50 years
Sugars	17% 12.3g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 2.46g	g per day for Men 19-50 years
Fiber	111% 42g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	142% 79.6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Teff	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	147% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	961% 144mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	34.5% 345mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	357% 3.2mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	1594% 36.7mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.95% 35g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6, 454.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Teff.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Vitamin A in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Copper, 2.7 times more Phosphorus, 17.8 times more Selenium and 1.4 times more Zinc than Raw Teff.
• While Raw Teff contains 2.1 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 4.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 21.6 times more Fat, 15.7 times more Saturated Fat, 36.5 times more Omega 6, 1.7 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Teff.
• While Raw Teff contains 1.7 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.