Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Boiled Celery

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Energy	213% 6190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	30.8% 40g	130g per day for Men 19-50 years
Sugars	NA	32.7% 23.7g	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	NA	9.1% 6.6g	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	% 7.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	303% 115g	42% 16g	38g per day for Men 19-50 years
Protein	307% 172g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	23.3% 3.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	63.4% 3.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	66% 0.86mg	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	82.5% 330μg	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	67.8% 61mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	315% 378μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Calcium	57% 570mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	40% 0.36mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	46% 1.06mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	60.7% 910mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Boiled Celery per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Boiled Celery:

• 1 kilogram of Toasted Sunflower Seeds has 14.1 times more Vitamin B1, 4.1 times more Vitamin B2, 11.3 times more Vitamin B3, 22.3 times more Vitamin B5, 9.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains more Vitamin A and 4.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Boiled Celery have insufficient amounts of Vitamin B1
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Boiled Celery:

• 1 kilogram of Toasted Sunflower Seeds has 1.4 times more Calcium, 50.9 times more Copper, 16.2 times more Iron, 10.8 times more Magnesium, 19.9 times more Manganese, 46.3 times more Phosphorus, 1.7 times more Potassium and 37.9 times more Zinc than Boiled Celery.
• While 1 kg of Boiled and Drained Celery contains 30.3 times more Sodium and 94.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Boiled Celery lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 34.4 times more Energy, 355 times more Fat, 148.8 times more Saturated Fat, more Omega 3, 498.5 times more Omega 6, 5.1 times more Carbohydrate, 7.2 times more Fiber and 20.7 times more Protein than Boiled Celery.
• 1 kilogram of Boiled Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein