Comparing Nutrients in 1 pound Rowal VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rowal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.4% 503kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	80% 104g	130g per day for Men 19-50 years
Sugars	88.2% 64g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 10.8g	g per day for Men 19-50 years
Fiber	74% 28g	127% 48g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Rowal	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Oil Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Rowal has more Vitamin A and 23.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C

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

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 13.4 times more Manganese, 21.9 times more Phosphorus, 3.7 times more Potassium and 12.1 times more Zinc than Raw Rowal.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rowal has 4.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 5.3 times more Energy, 25.7 times more Fat, 28.8 times more Saturated Fat, 1.7 times more Fiber and 8.7 times more Protein than Raw Rowal.
• Both Rowal and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.