Comparing Nutrients in 1 kilogram Water Convolvulus VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.55% 190kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	55.3% 21g	292% 111g	38g per day for Men 19-50 years
Protein	46.4% 26g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	350% 3150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	618% 8.04mg	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	143% 570μg	593% 2370μg	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	611% 550mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	77% 770mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	2033% 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	209% 16.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	917% 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	55.7% 390mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	92% 3120mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	75.3% 1130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	25% 925g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have more Vitamin A and 39.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 49.9 times more Vitamin B5, 8.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have 37.7 times more Sodium and 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 79.6 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 13.2 times more Manganese, 29.6 times more Phosphorus, 2.7 times more Potassium, 88.1 times more Selenium and 29.4 times more Zinc than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 30.6 times more Energy, 249 times more Fat, 7.7 times more Carbohydrate, 5.3 times more Fiber and 7.4 times more Protein than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.