Comparing Nutrients in 1 pound Rowal VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 503kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	84% 109g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	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	NA	g per day for Men 19-50 years
Fiber	74% 28g	132% 50.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 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	269% 1075μg	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	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

	Rowal	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	125% 9.98mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	33.7% 236mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Raw Rowal has more Vitamin A and 18.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 pound for Rowal vs Roasted Sunflower Seeds:

• Raw Rowal has 59.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 4 times more Magnesium, 13.6 times more Manganese, 22.2 times more Phosphorus, 6.5 times more Potassium and 12.3 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 5.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Energy, 24.9 times more Fat, 21.3 times more Saturated Fat, 1.8 times more Fiber and 8.4 times more Protein than Raw Rowal.
• Both Raw Rowal and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Rowal as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.