Comparing Nutrients in 1 kilogram Boiled Potherb Jute with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Potherb Jute with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.8% 370kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	158% 206g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	52.6% 20g	303% 115g	38g per day for Men 19-50 years
Protein	65.7% 36.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	288% 2590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.92mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	438% 5.7mg	619% 8.05mg	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	260% 1040μg	595% 2380μg	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	367% 330mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	211% 2110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	2038% 18.3mg	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	393% 31.4mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	919% 21mg	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	103% 720mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	165% 2470mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.6% 872g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potherb Jute with Salt versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potherb Jute with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Potherb Jute with Salt has more Vitamin A and 23.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 98.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Boiled and Drained Potherb Jute with Salt.
• 1 kilogram of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Potherb Jute with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potherb Jute with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Boiled Potherb Jute with Salt has 3.7 times more Calcium, 82.3 times more Sodium and 87.2 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7.2 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 17.2 times more Manganese, 16.1 times more Phosphorus and 6.7 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 16.7 times more Energy, 284 times more Fat, 198.4 times more Saturated Fat, 39.5 times more Omega 3, 397.8 times more Omega 6, 2.8 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 1 kilogram of Boiled Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6