Comparing Nutrients in 1 pound Sunflower Seeds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	91% 2649kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	15% 19.5g	130g per day for Men 19-50 years
Sugars	16.4% 12g	12.6% 9.1g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	168% 94g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	41% 0.54mg	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	257% 1030μg	56.7% 227μg	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	7.06% 6.35mg	120% 108mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	35.4% 354mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	67% 0.6mg	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	298% 24mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	70% 1.6mg	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	428% 2994mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Boiled Garland Chrysanthemum:

• Dried Sunflower Seed Kernels have 70.5 times more Vitamin B1, 2.2 times more Vitamin B2, 11.6 times more Vitamin B3, 26.9 times more Vitamin B5, 11.4 times more Vitamin B6, 4.5 times more Vitamin B9 and 14.1 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 43 times more Vitamin A, 17.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Boiled Garland Chrysanthemum:

• Dried Sunflower Seed Kernels have 13.5 times more Copper, 1.4 times more Iron, 18.1 times more Magnesium, 5.5 times more Manganese, 15.3 times more Phosphorus, 176.7 times more Selenium and 25 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 5.9 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 29.2 times more Energy, 571.8 times more Fat, 202.5 times more Saturated Fat, 10 times more Omega 3, 677.9 times more Omega 6, 4.6 times more Carbohydrate, 1.3 times more Sugars, 3.7 times more Fiber and 12.7 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.