Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	204% 5920kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	33% 43g	130g per day for Men 19-50 years
Sugars	43% 31g	27.7% 20g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	60.5% 23g	38g per day for Men 19-50 years
Protein	358% 201g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	91% 1.18mg	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	585% 2340μg	125% 500μg	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	12.2% 11mg	266% 239mg	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	2422% 363mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	87% 870mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	148% 1.33mg	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	535% 42.8mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	154% 3.55mg	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	1627% 11390mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Boiled Garland Chrysanthemum:

• Oil Roasted Sunflower Seed Kernels have 15.2 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 165.2 times more Vitamin B5, 6.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 14.5 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A, 21.7 times more Vitamin C and 46 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Boiled Garland Chrysanthemum:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Calcium, 13.6 times more Copper, 7.1 times more Magnesium, 5.9 times more Manganese, 26.5 times more Phosphorus, 260.7 times more Selenium and 26.1 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 17.7 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 29.6 times more Energy, 570 times more Fat, 321.3 times more Saturated Fat, 13.5 times more Omega 3, 1006.1 times more Omega 6, 5.3 times more Carbohydrate, 1.5 times more Sugars, 4.6 times more Fiber and 12.2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.