Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Long Rice Chinese Noodles

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Long Rice Chinese Noodles	0%	0%	100%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Energy	204% 5920kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	662% 861g	130g per day for Men 19-50 years
Sugars	43% 31g	0% 0g	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	13% 5g	38g per day for Men 19-50 years
Protein	358% 201g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	38.5% 0.5mg	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	5% 20μg	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	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	2422% 363mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Long Rice Chinese Noodles	Recommended Dietary Allowance
Calcium	87% 870mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	90% 0.81mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	43.5% 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	1627% 11390mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Long Rice Chinese Noodles:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Vitamin B1, more Vitamin B2, 20.7 times more Vitamin B3, 69.4 times more Vitamin B5, 15.8 times more Vitamin B6, 117 times more Vitamin B9, more Vitamin C, 279.5 times more Vitamin E and more Vitamin K than Long Rice Chinese Noodles, dehydrated.
• Both Oil Roasted Sunflower Seed Kernels as well as Long Rice Chinese Noodles, dehydrated 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 Long Rice Chinese Noodles:

• Oil Roasted Sunflower Seed Kernels have 3.5 times more Calcium, 22.3 times more Copper, 2 times more Iron, 42.3 times more Magnesium, 20.8 times more Manganese, 35.6 times more Phosphorus, 48.3 times more Potassium, 9.9 times more Selenium and 12.7 times more Zinc than Long Rice Chinese Noodles, dehydrated.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 855 times more Fat, 415.8 times more Saturated Fat, 81 times more Omega 3, 2012.2 times more Omega 6, more Sugars, 21.2 times more Fiber and 125.4 times more Protein than Long Rice Chinese Noodles, dehydrated.
• While Long Rice Chinese Noodles, dehydrated contain 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Long Rice Chinese Noodles, dehydrated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.