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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Potherb Jute with Salt	32%	4%	64%

Macro Nutrients

	Sunflower Seeds	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Energy	201% 5840kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	56% 73g	130g per day for Men 19-50 years
Sugars	36% 26g	13.8% 10g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	52.6% 20g	38g per day for Men 19-50 years
Protein	371% 208g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	288% 2590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	438% 5.7mg	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	568% 2270μg	260% 1040μg	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	15.6% 14mg	367% 330mg	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	2345% 352mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Potherb Jute with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	283% 2.55mg	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	656% 52.5mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	53.5% 1.23mg	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	943% 6600mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	165% 2470mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23.6% 872g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seeds has 16.3 times more Vitamin B1, 1.8 times more Vitamin B2, 9.4 times more Vitamin B3, 15.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 502.4 times more Vitamin E than Boiled Potherb Jute with Salt.
• While 1 kg of Boiled and Drained Potherb Jute with Salt contains 86.3 times more Vitamin A, 23.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 kilogram of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Potherb Jute with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seeds has 7.1 times more Copper, 1.7 times more Iron, 5.2 times more Magnesium, 15.9 times more Manganese, 9.2 times more Phosphorus, 58.9 times more Selenium and 6.3 times more Zinc than Boiled Potherb Jute with Salt.
• While 1 kg of Boiled and Drained Potherb Jute with Salt contains 2.7 times more Calcium, 27.4 times more Sodium and 18.4 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Boiled Potherb Jute with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 15.8 times more Energy, 257.3 times more Fat, 148.5 times more Saturated Fat, 30 times more Omega 3, 245.2 times more Omega 6, 2.7 times more Carbohydrate, 2.6 times more Sugars, 4.3 times more Fiber and 5.6 times more Protein than Boiled Potherb Jute with Salt.
• 1 kilogram of Boiled Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6