Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Energy	213% 6190kcal	35.5% 1030kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	148% 192g	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	279% 106g	38g per day for Men 19-50 years
Protein	307% 172g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	292% 46.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	486% 6.32mg	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	280% 1120μg	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	24.4% 22mg	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 Seeds	Fireweed Leaves	Recommended Dietary Allowance
Calcium	57% 570mg	429% 4290mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	356% 3.2mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	2915% 67mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	145% 4940mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.27% 10g	19% 708g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Fireweed Leaves per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Fireweed Leaves:

• 1 kilogram of Toasted Sunflower Seeds has 9.8 times more Vitamin B1, 2.1 times more Vitamin B2, 5.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Fireweed Leaves.
• While 1 kg of Raw Fireweed Leaves contains more Vitamin A and 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Fireweed Leaves:

• 1 kilogram of Toasted Sunflower Seeds has 5.7 times more Copper, 2.8 times more Iron, 10.7 times more Phosphorus and 2 times more Zinc than Fireweed Leaves.
• While 1 kg of Raw Fireweed Leaves contains 7.5 times more Calcium, 3.2 times more Manganese and 11.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Fireweed Leaves contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 6 times more Energy, 20.7 times more Fat and 3.7 times more Protein than Fireweed Leaves.
• Both Toasted Sunflower Seeds and Fireweed Leaves offer comparable quantities of Carbohydrate and Fiber per one kilogram.