Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Energy	204% 5920kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	164% 213g	130g per day for Men 19-50 years
Sugars	43% 31g	12% 8.7g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	358% 201g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Quinoa	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	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	95% 1.23mg	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	105% 420μg	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	42% 6.3mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	87% 870mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	213% 1.92mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	274% 6.3mg	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	217% 1520mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	19.4% 716g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3 times more Vitamin B1, 2.5 times more Vitamin B2, 10 times more Vitamin B3, 6.4 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 57.7 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Quinoa 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 Cooked Quinoa:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Calcium, 9.4 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 7.5 times more Phosphorus, 2.8 times more Potassium, 27.9 times more Selenium and 4.8 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 46.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 4.9 times more Energy, 26.7 times more Fat, 30.6 times more Saturated Fat, 35.1 times more Omega 6, 3.6 times more Sugars, 3.8 times more Fiber and 4.6 times more Protein than Cooked Quinoa.
• Both Oil Roasted Sunflower Seed Kernels and Cooked Quinoa have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.