Comparing Nutrients in 1 pound Sisymbrium Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49.7% 1442kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	411% 6.6g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	98% 55g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.9mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	477% 76.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.53mg	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	108% 431μg	265% 1061μg	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	155% 139mg	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

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	741% 7407mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	6.24% 0.5mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	339% 1424mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	3.9% 27.2mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	284% 9662mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	28% 417mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.19% 7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sisymbrium Seeds 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 Sisymbrium Seeds vs Oil Roasted Sunflower Seeds:

• 1 pound of Sisymbrium Seeds has 1.5 times more Vitamin B2, 4.1 times more Vitamin B3 and 27.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Vitamin B1, 7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Sisymbrium Seeds has 18.8 times more Calcium, 2.5 times more Magnesium, 4.4 times more Potassium and 30.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.4 times more Copper, 38.9 times more Iron, 1.4 times more Manganese, 189.8 times more Phosphorus and 17.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• 1 pound of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sisymbrium Seeds has 17.9 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Energy, 11.2 times more Fat, 7.8 times more Saturated Fat, 59.8 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.