Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Roasted Sunflower Seeds	Tapioca Pearls	Recommended Dietary Allowance
Energy	201% 5820kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	682% 887g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	46.2% 33.5g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	345% 193g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tapioca Pearls	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	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	6.15% 0.08mg	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	10% 40μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tapioca Pearls	Recommended Dietary Allowance
Calcium	70% 700mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	22.2% 0.2mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	48% 1.1mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.97% 110g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 52.1 times more Vitamin B5, 100.5 times more Vitamin B6, 59.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Tapioca Pearls:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Calcium, 91.5 times more Copper, 2.4 times more Iron, 129 times more Magnesium, 19.2 times more Manganese, 165 times more Phosphorus, 77.3 times more Potassium, 99.1 times more Selenium and 44.1 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 2490 times more Fat, 1043.8 times more Saturated Fat, 69 times more Omega 3, 16391 times more Omega 6, 12.3 times more Fiber and 101.7 times more Protein than Dry Tapioca Pearls.
• While Dry Tapioca Pearls contain 3.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Tapioca Pearls have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Tapioca Pearls have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.