Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Millet

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Millet	12%	10%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Energy	213% 6190kcal	130% 3780kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	22.6% 7.23g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	73.8% 1.18g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	119% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	560% 729g	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	224% 85g	38g per day for Men 19-50 years
Protein	307% 172g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Millet	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	351% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	295% 47.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	295% 3.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	380% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	213% 850μg	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	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Calcium	57% 570mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	833% 7.5mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	710% 16.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	656% 295μg	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	407% 2850mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	153% 17mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Millet per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 8.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Millet.
• While 1 kg of Raw Millet contains 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Millet provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Millet:

• 1 kilogram of Toasted Sunflower Seeds has 7.1 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium and 3.2 times more Zinc than Millet.
• Both Toasted Sunflower Seeds and Millet contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Energy, 13.5 times more Fat, 8.2 times more Saturated Fat, 18.6 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Millet.
• While 1 kg of Raw Millet contains 1.5 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.