Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Teff

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Teff	14%	6%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	84.7% 2457kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	120% 45.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	122% 68.3g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	107% 1.3mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	22.6% 226mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	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	338% 27mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	657% 4596mg	243% 1703mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	NA	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	191% 21mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Teff per 14 oz

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

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

• 14 ounces of Toasted Sunflower Seeds have 1.2 times more Vitamin B3, 7.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Teff.
• Both Toasted Sunflower Seeds and Teff provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Teff have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Teff:

• 14 ounces of Toasted Sunflower Seeds have 2.3 times more Copper, 2.7 times more Phosphorus and 1.5 times more Zinc than Teff.
• While 14 oz of Raw Teff contain 3.2 times more Calcium, 1.4 times more Magnesium and 4.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Teff contain similar levels of Iron and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 23.9 times more Fat, 13.3 times more Saturated Fat, 39.9 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Teff.
• While 14 oz of Raw Teff contain 1.7 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.