Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Deglet Noor Dates	Recommended Dietary Allowance
Energy	201% 5820kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	577% 750g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	874% 634g	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	270% 196g	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	% 199g	g per day for Men 19-50 years
Sucrose	NA	% 238g	g per day for Men 19-50 years
Fiber	292% 111g	211% 80g	38g per day for Men 19-50 years
Protein	345% 193g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Deglet Noor Dates	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	79.6% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	127% 1.65mg	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	47.5% 190μg	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	4.44% 4mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	70% 700mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	229% 2.06mg	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	128% 10mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	114% 2.62mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	193% 6560mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	5.55% 205g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Deglet Noor Dates per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Deglet Noor Dates:

• 1 kilogram of Roasted Sunflower Seeds has 2 times more Vitamin B1, 3.7 times more Vitamin B2, 5.5 times more Vitamin B3, 12 times more Vitamin B5, 4.9 times more Vitamin B6, 12.5 times more Vitamin B9 and 522 times more Vitamin E than Deglet Noor Dates.
• Both Roasted Sunflower Seeds and Deglet Noor Dates provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Deglet Noor Dates have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Deglet Noor Dates:

• 1 kilogram of Roasted Sunflower Seeds has 1.8 times more Calcium, 8.9 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 8.1 times more Manganese, 18.6 times more Phosphorus, 1.3 times more Potassium, 26.4 times more Selenium and 18.2 times more Zinc than Deglet Noor Dates.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Energy, 127.7 times more Fat, 163.1 times more Saturated Fat, 23 times more Omega 3, 2048.9 times more Omega 6, 1.4 times more Fiber and 7.9 times more Protein than Deglet Noor Dates.
• While 1 kg of Deglet Noor Dates contains 3.1 times more Carbohydrate and 23.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6