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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Energy	204% 5920kcal	127% 3680kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	22% 7.06g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	175% 29.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	494% 642g	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	184% 70g	38g per day for Men 19-50 years
Protein	358% 201g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Raw Quinoa	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	300% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	154% 7.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	375% 4.87mg	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	460% 1840μg	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	NA	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	163% 24.4mg	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	Raw Quinoa	Recommended Dietary Allowance
Calcium	87% 870mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	656% 5.9mg	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	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	469% 1970mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	884% 20.3mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	166% 5630mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	282% 31mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Raw Quinoa per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.7 times more Vitamin B3, 9 times more Vitamin B5, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 14.9 times more Vitamin E and more Vitamin K than Raw Quinoa.
• Both Oil Roasted Sunflower Seeds and Raw Quinoa provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Raw Quinoa have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.9 times more Calcium, 3.1 times more Copper, 2.5 times more Phosphorus, 9.2 times more Selenium and 1.7 times more Zinc than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 1.6 times more Magnesium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Raw Quinoa contain similar levels of Iron, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 8.5 times more Fat, 10 times more Saturated Fat, 11.5 times more Omega 6, 1.5 times more Fiber and 1.4 times more Protein than Raw Quinoa.
• While 1 kg of Raw Quinoa contains 3.2 times more Omega 3 and 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.