Comparing Nutrients in 1 kilogram Boiled Lambsquarters with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Lambsquarters with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	176% 229g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	55.3% 21g	279% 106g	38g per day for Men 19-50 years
Protein	57% 32g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	434% 3910μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	609% 7.9mg	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	35% 140μg	585% 2340μg	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	411% 370mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4118% 4942μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	258% 2580mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2004% 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	87.5% 7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	904% 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	64.3% 450mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	474% 52mg	11mg per day for Men 19-50 years
Water	24% 889g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Oil Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Lambsquarters with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Lambsquarters with Salt has more Vitamin A, 33.6 times more Vitamin C and 159.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Vitamin B1, 4.6 times more Vitamin B3, 111.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 16.7 times more Vitamin B9 than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Lambsquarters with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lambsquarters with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Lambsquarters with Salt has 3 times more Calcium, 88.3 times more Sodium and 57.7 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.2 times more Copper, 6.1 times more Iron, 5.5 times more Magnesium, 4 times more Manganese, 25.3 times more Phosphorus, 1.7 times more Potassium, 86.9 times more Selenium and 17.4 times more Zinc than Boiled and Drained Lambsquarters with Salt.
• 1 kilogram of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 18.5 times more Energy, 73.3 times more Fat, 135.9 times more Saturated Fat, 2.5 times more Omega 3, 124.8 times more Omega 6, 4.6 times more Carbohydrate, 5 times more Sugars, 5 times more Fiber and 6.3 times more Protein than Boiled and Drained Lambsquarters with Salt.
• 1 kilogram of Boiled Lambsquarters with Salt provide inadequate amounts of Energy and Omega 6