Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Eppaw	11%	10%	79%

Macro Nutrients

	Roasted Sunflower Seeds	Eppaw	Recommended Dietary Allowance
Energy	201% 5820kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	NA	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	244% 317g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Eppaw	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	135% 1.76mg	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	60% 240μg	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	144% 130mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Eppaw	Recommended Dietary Allowance
Calcium	70% 700mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	260% 2.34mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	476% 11mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	16.2% 600g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Eppaw per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Vitamin B2, 23.5 times more Vitamin B3, 6 times more Vitamin B5, 4.6 times more Vitamin B6 and 9.9 times more Vitamin B9 than Eppaw.
• While 1 kg of Raw Eppaw contains 9.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Eppaw provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Eppaw have insufficient amounts of Vitamin B3
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Eppaw have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Eppaw:

• 1 kilogram of Roasted Sunflower Seeds has 7.8 times more Copper, 3.3 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 7 times more Phosphorus, 2.5 times more Potassium, 88.1 times more Selenium and 4.6 times more Zinc than Eppaw.
• While 1 kg of Raw Eppaw contains 1.6 times more Calcium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 3.9 times more Energy, 27.7 times more Fat and 4.2 times more Protein than Eppaw.
• While 1 kg of Raw Eppaw contains 1.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.