Comparing Nutrients in 1 kilogram Sunflower Seeds VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	201% 5840kcal	180% 5210kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	327% 317g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1261% 20g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	877% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	399% 519g	130g per day for Men 19-50 years
Sugars	36% 26g	3.45% 2.5g	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	50% 19g	38g per day for Men 19-50 years
Protein	371% 208g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	158% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	20.8% 0.27mg	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	42.5% 170μg	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	0% 0mg	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	219% 33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.5% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	78% 780mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	136% 1.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	158% 3.63mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	584% 321μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	252% 3780mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.33% 49.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Chinese Crunchy Flat Noodles:

• Dried Sunflower Seed Kernels have 7.6 times more Vitamin B1, 3.2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.2 times more Vitamin B5, 49.8 times more Vitamin B6, 13.4 times more Vitamin B9, more Vitamin C and 10.7 times more Vitamin E than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Chinese Crunchy Flat Noodles:

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 14.8 times more Copper, 3 times more Iron, 15.5 times more Magnesium, 5.4 times more Manganese, 7.6 times more Phosphorus, 7.2 times more Potassium, 1.7 times more Selenium and 7.9 times more Zinc than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 42 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Fat, 1.5 times more Omega 6, 10.5 times more Sugars, 4.5 times more Fiber and 2 times more Protein than Chinese Restaurant Crunchy Flat Noodles.
• While Chinese Restaurant Crunchy Flat Noodles contain 33.6 times more Omega 3 and 2.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Chinese Restaurant Crunchy Flat Noodles have similar amounts of Energy and Saturated Fat per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.