Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Dock	Recommended Dietary Allowance
Energy	84.7% 2457kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	8.95% 11.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Dock	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.7% 691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	30.5% 0.4mg	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	236% 945μg	7.94% 31.8μg	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	116% 104mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Dock	Recommended Dietary Allowance
Calcium	22.6% 226mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	50.3% 0.45mg	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	338% 27mg	103% 8.26mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	52.3% 1.2mg	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	657% 4596mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	37.5% 1274mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Dock per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Boiled Dock:

• 14 ounces of Toasted Sunflower Seeds have 9.6 times more Vitamin B1, 3.3 times more Vitamin B2, 10.2 times more Vitamin B3, 196.1 times more Vitamin B5, 8.1 times more Vitamin B6 and 29.8 times more Vitamin B9 than Boiled Dock.
• While 14 oz of Boiled and Drained Dock contain more Vitamin A and 18.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Boiled Dock:

• 14 ounces of Toasted Sunflower Seeds have 1.5 times more Calcium, 16.1 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 7 times more Manganese, 22.3 times more Phosphorus, 1.5 times more Potassium and 31.2 times more Zinc than Boiled Dock.
• While 14 oz of Boiled and Drained Dock contain 93.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Boiled Dock lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 31 times more Energy, 88.8 times more Fat, 7 times more Carbohydrate, 4.4 times more Fiber and 9.4 times more Protein than Boiled Dock.
• 14 ounces of Boiled Dock provide inadequate amounts of Energy