Comparing Nutrients in 1 pound Rowal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 503kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	69.8% 91g	130g per day for Men 19-50 years
Sugars	88.2% 64g	16.4% 12g	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	3.13% 2.27g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 56.7g	% 11.3g	g per day for Men 19-50 years
Fiber	74% 28g	103% 39g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	907% 8.16mg	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	125% 9.98mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	385% 8.85mg	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	33.7% 236mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rowal vs Sunflower Seeds:

• Raw Rowal has 6.3 times more Vitamin A and 18.4 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 1 pound for Rowal vs Sunflower Seeds:

• Raw Rowal has 15.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 10.2 times more Magnesium, 12.6 times more Manganese, 12.7 times more Phosphorus, 4.9 times more Potassium and 11.6 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 5.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Energy, 25.7 times more Fat, 18.2 times more Saturated Fat, 1.4 times more Fiber and 9 times more Protein than Raw Rowal.
• Both Raw Rowal and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Raw Rowal as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.