Comparing Nutrients in 1 pound Boiled Potherb Jute with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute with Salt	32%	4%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Potherb Jute with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.8% 168kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	84% 109g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	24% 9.07g	132% 50.3g	38g per day for Men 19-50 years
Protein	30% 16.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	131% 1175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	2.1% 0.32mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	96% 957mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	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	178% 14.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	46.7% 327mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potherb Jute with Salt VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potherb Jute with Salt 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 Boiled Potherb Jute with Salt vs Roasted Sunflower Seeds:

• 1 pound of Boiled Potherb Jute with Salt has more Vitamin A, 23.6 times more Vitamin C and 40 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 1.3 times more Vitamin B2, 7.9 times more Vitamin B3, 97.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 372.9 times more Vitamin E than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Potherb Jute with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Potherb Jute with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Potherb Jute with Salt vs Roasted Sunflower Seeds:

• 1 pound of Boiled Potherb Jute with Salt has 3 times more Calcium, 82.3 times more Sodium and 72.6 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 7.2 times more Copper, 2.1 times more Magnesium, 17.2 times more Manganese, 16 times more Phosphorus, 1.5 times more Potassium, 88.1 times more Selenium and 6.7 times more Zinc than Boiled and Drained Potherb Jute with Salt.
• Both Boiled Potherb Jute with Salt and Roasted Sunflower Seeds contain similar levels of Iron per one pound.
• 1 pound of Boiled Potherb Jute with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 15.7 times more Energy, 249 times more Fat, 174 times more Saturated Fat, 34.5 times more Omega 3, 348.7 times more Omega 6, 3.3 times more Carbohydrate, 2.7 times more Sugars, 5.6 times more Fiber and 5.3 times more Protein than Boiled and Drained Potherb Jute with Salt.
• 1 pound of Boiled Potherb Jute with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6