Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Potherb Jute	Recommended Dietary Allowance
Energy	201% 5820kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	44.6% 58g	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	83% 46.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	420% 5.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	462% 6mg	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	308% 1230μg	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	411% 370mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	70% 700mg	208% 2080mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	164% 5590mg	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	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Potherb Jute per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 5.6 times more Vitamin B3, 97.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2 and 26.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Potherb Jute have insufficient amounts of Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Potherb Jute:

• 1 kilogram of Roasted Sunflower Seeds has 7.2 times more Copper, 2 times more Magnesium, 17.2 times more Manganese, 13.9 times more Phosphorus, 1.5 times more Potassium, 88.1 times more Selenium and 6.7 times more Zinc than Potherb Jute.
• While 1 kg of Raw Potherb Jute contains 3 times more Calcium, 1.3 times more Iron and 73.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 17.1 times more Energy, 199.2 times more Fat, 137.3 times more Saturated Fat, 34.5 times more Omega 3, 280.2 times more Omega 6, 4.2 times more Carbohydrate and 4.2 times more Protein than Potherb Jute.
• 1 kilogram of Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6