Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Falafel	16%	47%	37%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Falafel	Recommended Dietary Allowance
Energy	204% 5920kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	74.5% 24g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	29% 4.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	245% 318g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	NA	38g per day for Men 19-50 years
Protein	358% 201g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Falafel	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	96% 1.25mg	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	233% 930μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Falafel	Recommended Dietary Allowance
Calcium	87% 870mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	287% 2.58mg	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	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	300% 6.9mg	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	274% 1920mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	172% 5850mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9.36% 346g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 23.8 times more Vitamin B5, 6.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Home prepared Falafel.
• While Home prepared Falafel contains 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Falafel:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium, 7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 5.9 times more Phosphorus, 78.2 times more Selenium and 3.5 times more Zinc than Home prepared Falafel.
• While Home prepared Falafel contains 98 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Home prepared Falafel have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Energy, 2.9 times more Fat, 3 times more Saturated Fat, 69.1 times more Omega 6 and 1.5 times more Protein than Home prepared Falafel.
• While Home prepared Falafel contains 1.4 times more Omega 3 and 1.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Home prepared Falafel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.