Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Energy	84.7% 2457kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	11.3% 11g	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	58.7% 76.3g	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	111% 42g	38g per day for Men 19-50 years
Protein	122% 68.3g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	79.4% 714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	193% 2.5mg	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	111% 445μg	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	9.7% 8.73mg	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	22.6% 226mg	170% 1703mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	141% 1.27mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	1157% 26.6mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	57.7% 1961mg	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	7.6% 281g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Fireweed Leaves per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Fireweed Leaves:

• 14 ounces of Toasted Sunflower Seeds have 9.8 times more Vitamin B1, 2.1 times more Vitamin B2, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fireweed Leaves.
• While 14 oz of Raw Fireweed Leaves contain more Vitamin A and 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Fireweed Leaves:

• 14 ounces of Toasted Sunflower Seeds have 5.7 times more Copper, 2.8 times more Iron, 10.7 times more Phosphorus and 2 times more Zinc than Fireweed Leaves.
• While 14 oz of Raw Fireweed Leaves contain 7.5 times more Calcium, 3.2 times more Manganese and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves contain similar levels of Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 6 times more Energy, 20.7 times more Fat and 3.7 times more Protein than Fireweed Leaves.
• Both Toasted Sunflower Seeds and Fireweed Leaves offer comparable quantities of Carbohydrate and Fiber per 14 ounces.