Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Amaranth	Recommended Dietary Allowance
Energy	201% 5820kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	161% 27.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	502% 653g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	23.3% 17g	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	0.14% 0.1g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	292% 111g	176% 67g	38g per day for Men 19-50 years
Protein	345% 193g	242% 136g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	455% 5.9mg	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	593% 2370μg	205% 820μg	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	46.7% 42mg	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	1740% 261mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Amaranth	Recommended Dietary Allowance
Calcium	70% 700mg	159% 1590mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	583% 5.25mg	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	475% 38mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	590% 2480mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	1449% 33.3mg	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	1650% 11550mg	796% 5570mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	340% 187μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	261% 28.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Raw Amaranth per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Raw Amaranth:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B2, 7.6 times more Vitamin B3, 4.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, 21.9 times more Vitamin E and more Vitamin K than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Amaranth provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Raw Amaranth have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Raw Amaranth:

• 1 kilogram of Roasted Sunflower Seeds has 3.5 times more Copper, 2.1 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium and 1.8 times more Zinc than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 2.3 times more Calcium, 2 times more Iron, 1.9 times more Magnesium and 1.6 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 7.1 times more Fat, 3.6 times more Saturated Fat, 1.6 times more Omega 3, 12 times more Omega 6, 1.6 times more Sugars, 1.7 times more Fiber and 1.4 times more Protein than Raw Amaranth.
• While 1 kg of Uncooked Amaranth Grain contains 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.