Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Okara

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Okara	18%	20%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Okara	Recommended Dietary Allowance
Energy	201% 5820kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.03% 1.93g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	94% 122g	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	63% 35.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Okara	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	88.5% 1.15mg	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	65% 260μg	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	0% 0mg	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	Okara	Recommended Dietary Allowance
Calcium	70% 700mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	222% 2mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	176% 4.04mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	22% 816g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Okara per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 12.3 times more Vitamin B2, 70.4 times more Vitamin B3, 80 times more Vitamin B5, 7 times more Vitamin B6 and 9.1 times more Vitamin B9 than Okara.
• 1 kilogram of Okara have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Okara 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 Okara:

• 1 kilogram of Roasted Sunflower Seeds has 9.2 times more Copper, 2.9 times more Iron, 5 times more Magnesium, 5.2 times more Manganese, 19.3 times more Phosphorus, 4 times more Potassium, 7.5 times more Selenium and 9.4 times more Zinc than Okara.
• While 1 kg of Okara contains 68 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Okara contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 7.7 times more Energy, 28.8 times more Fat, 27 times more Saturated Fat, 49.2 times more Omega 6, 2 times more Carbohydrate and 5.5 times more Protein than Okara.
• While 1 kg of Okara contains 1.3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.