Comparing Nutrients in 1 kilogram Toasted Sunflower Seed Kernels with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Sunflower Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	213% 6190kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	303% 115g	38g per day for Men 19-50 years
Protein	307% 172g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	619% 8.05mg	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	595% 2380μg	595% 2380μg	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	15.6% 14mg	15.6% 14mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 570mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	2038% 18.3mg	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	851% 68mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	919% 21mg	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	1654% 11580mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1131% 622μg	NA	55μg per day for Men 19-50 years
Sodium	409% 6130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	482% 53mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seed Kernels with Salt VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seed Kernels with Salt versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seed Kernels with Salt vs Toasted Sunflower Seeds:

• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 1 kg
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Toasted Sunflower Seed Kernels with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Toasted Sunflower Seed Kernels with Salt has 204.3 times more Sodium than Toasted Sunflower Seeds.
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 1 kg
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.