Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Boiled Lupins with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	201% 5820kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	71.5% 93g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	345% 193g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Lupins with Salt	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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	6.92% 0.09mg	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	148% 590μg	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	12.2% 11mg	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	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	257% 2.3mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	294% 6.76mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	125% 14mg	11mg per day for Men 19-50 years
Water	0.32% 12g	19.2% 711g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Boiled Lupins with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.6 times more Vitamin B2, 14.2 times more Vitamin B3, 37.4 times more Vitamin B5, 89.3 times more Vitamin B6, 4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Boiled Lupins with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 7.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 9 times more Phosphorus, 3.5 times more Potassium, 30.5 times more Selenium and 3.8 times more Zinc than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 80 times more Sodium and 59.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Energy, 17.1 times more Fat, 15.1 times more Saturated Fat, 54.9 times more Omega 6, 2.6 times more Carbohydrate, 4 times more Fiber and 1.2 times more Protein than Boiled Lupins with Salt.
• While Boiled Lupins with Salt contain 1.9 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Lupins with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.