Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	201% 5820kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	129% 2.06g	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	487% 634g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	515% 373g	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	629% 239g	38g per day for Men 19-50 years
Protein	345% 193g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Oriental Radishes	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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	370% 18.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	475% 6.18mg	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	738% 2950μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	70% 700mg	629% 6290mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	1812% 16.3mg	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	841% 67.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	234% 5.4mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	1028% 34940mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	185% 2780mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	5.3% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Dried Oriental Radishes:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and 2610 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 2.5 times more Vitamin B1, 2.8 times more Vitamin B2 and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oriental Radishes have similar amounts of Vitamin B9 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Dried Oriental Radishes:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Manganese, 5.7 times more Phosphorus, 113.3 times more Selenium and 2.5 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 9 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 4.1 times more Potassium and 92.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Oriental Radishes have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 69.2 times more Fat, 23.9 times more Saturated Fat, 280.2 times more Omega 6 and 2.4 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3 times more Omega 3, 2.6 times more Carbohydrate, 13.7 times more Sugars and 2.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.