Comparing Nutrients in 1 pound Roselle VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roselle	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.66% 222kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	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	7.78% 4.35g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roselle	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	60.5% 54.4mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Roselle	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	98% 975mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	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	84% 6.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	24% 168mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	219% 24mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Roselle VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Roselle 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 Roselle vs Toasted Sunflower Seeds:

• 1 pound of Roselle has 8.6 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 29.5 times more Vitamin B1, 10.2 times more Vitamin B2 and 13.5 times more Vitamin B3 than Raw Roselle.
• 1 pound of Roselle have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Roselle as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Roselle vs Toasted Sunflower Seeds:

• 1 pound of Roselle has 3.8 times more Calcium and 86.6 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.6 times more Iron, 2.5 times more Magnesium, 31.3 times more Phosphorus and 2.4 times more Potassium than Raw Roselle.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 12.6 times more Energy, 88.8 times more Fat, 1.8 times more Carbohydrate and 17.9 times more Protein than Raw Roselle.
• 1 pound of Roselle provide inadequate amounts of Energy and Protein