Comparing Nutrients in 1 kilogram Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Oil Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	188% 5460kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	176% 229g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	43% 31g	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	0% 0g	0% 0g	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	% 0.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 27g	% 23.7g	g per day for Men 19-50 years
Fiber	237% 90g	279% 106g	38g per day for Men 19-50 years
Protein	345% 193g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	609% 7.9mg	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	585% 2340μg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	70% 700mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4005% 60080mg	202% 3030mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Oil Roasted Sunflower Seed Kernels with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 1 kg of Oil Roasted Sunflower Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Sunflower Seed Kernels with Salt:

• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels with Salt.
• While 1 kg of Oil Roasted Sunflower Seed Kernels with Salt contains 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Sunflower Seed Kernels with Salt:

• 1 kilogram of Dry Roasted Sunflower Seed Kernels From Shell with Salt has 1.8 times more Potassium and 19.8 times more Sodium than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels with Salt contains 1.4 times more Saturated Fat and 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per one kilogram.