Comparing Nutrients in 1 pound Potherb Jute VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potherb Jute	42%	5%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Potherb Jute	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.3% 154kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	72% 93g	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	NA	137% 52g	38g per day for Men 19-50 years
Protein	37.7% 21g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Potherb Jute	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	140% 1261μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.48mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.53% 0.33mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	139% 558μg	270% 1080μg	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	186% 168mg	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	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

	Potherb Jute	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	94% 943mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	924% 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	270% 21.6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	417% 9.6mg	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	53.8% 376mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.8% 398g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Potherb Jute VS Toasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Potherb Jute vs Toasted Sunflower Seeds:

• 1 pound of Potherb Jute has more Vitamin A, 1.9 times more Vitamin B2 and 26.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Vitamin B1, 3.3 times more Vitamin B3, 98.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Potherb Jute.
• 1 pound of Potherb Jute have insufficient amounts of Vitamin B5
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Potherb Jute as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potherb Jute vs Toasted Sunflower Seeds:

• 1 pound of Potherb Jute has 3.6 times more Calcium and 87.7 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 7.2 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 17.2 times more Manganese, 14 times more Phosphorus and 6.7 times more Zinc than Raw Potherb Jute.
• Both Potherb Jute and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 18.2 times more Energy, 227.2 times more Fat, 156.7 times more Saturated Fat, 39.5 times more Omega 3, 319.6 times more Omega 6, 3.6 times more Carbohydrate and 3.7 times more Protein than Raw Potherb Jute.
• 1 pound of Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6