Comparing Nutrients in 1 kilogram Chicory Roots VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chicory Roots	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chicory Roots	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 720kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	154% 200g	130g per day for Men 19-50 years
Sugars	120% 87.3g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	39.5% 15g	226% 86g	38g per day for Men 19-50 years
Protein	25% 14g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Chicory Roots	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	1035% 13.5mg	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	57.5% 230μg	568% 2270μg	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	55.6% 50mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Roots	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	2000% 18mg	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	100% 8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	848% 19.5mg	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	87% 610mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chicory Roots vs Sunflower Seeds:

• Raw Chicory Roots have 3.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 11.8 times more Vitamin B2, 20.8 times more Vitamin B3, 3.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Chicory Roots.
• Both Raw Chicory Roots as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chicory Roots vs Sunflower Seeds:

• Raw Chicory Roots have 5.6 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 23.4 times more Copper, 6.6 times more Iron, 14.8 times more Magnesium, 8.4 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 75.7 times more Selenium and 15.2 times more Zinc than Raw Chicory Roots.

Comparison of macro-nutrients per 1 kilogram:

• Raw Chicory Roots have 3.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.1 times more Energy, 257.3 times more Fat, 92.8 times more Saturated Fat, 4.6 times more Omega 3, 307.3 times more Omega 6, 5.7 times more Fiber and 14.8 times more Protein than Raw Chicory Roots.
• Both Raw Chicory Roots and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Raw Chicory Roots as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.