Comparing Nutrients in 1 pound Jew's Ear VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jew's Ear	7%	1%	92%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Jew's Ear	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.7g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	17% 12.4g	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	NA	132% 50.3g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Jew's Ear	Roasted 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	30.6% 0.37mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.93mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.03mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	281% 3.65mg	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	21.5% 86μg	269% 1075μg	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	3.02% 2.72mg	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jew's Ear	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	922% 8.3mg	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	31.8% 2.54mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	416% 9.57mg	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	9.07% 63.5mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	218% 24mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Jew's Ear VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Jew's Ear versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Jew's Ear vs Roasted Sunflower Seeds:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B1, 100.6 times more Vitamin B3, 3.5 times more Vitamin B5, 9.1 times more Vitamin B6 and 12.5 times more Vitamin B9 than Raw Jew's Ear.
• Both Jew's Ear and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Jew's Ear have insufficient amounts of Vitamin B3
• Both Raw Jew's Ear as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Jew's Ear vs Roasted Sunflower Seeds:

• 1 pound of Jew's Ear has 77.2 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.4 times more Calcium, 4.1 times more Copper, 6.8 times more Iron, 5.2 times more Magnesium, 20.9 times more Manganese, 82.5 times more Phosphorus, 19.8 times more Potassium, 7.1 times more Selenium and 8 times more Zinc than Raw Jew's Ear.
• 1 pound of Jew's Ear lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 23.3 times more Energy, 1245 times more Fat, 3.6 times more Carbohydrate and 40.3 times more Protein than Raw Jew's Ear.
• 1 pound of Jew's Ear provide inadequate amounts of Energy and Protein