Comparing Nutrients in 1 pound Sunflower Seeds VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Energy	91% 2649kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	26% 4.4g	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	74.3% 97g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.44% 3.95g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	168% 94g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Quinoa	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	559% 6.7mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	43% 0.56mg	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	47.6% 191μg	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	0% 0mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	97% 0.87mg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	124% 2.86mg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8.78% 325g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.2 times more Vitamin B2, 20.2 times more Vitamin B3, 10.9 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C and 55.8 times more Vitamin E than Cooked Quinoa.
• Both Dried Sunflower Seed Kernels as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cooked Quinoa:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 9.4 times more Copper, 3.5 times more Iron, 5.1 times more Magnesium, 3.1 times more Manganese, 4.3 times more Phosphorus, 3.8 times more Potassium, 18.9 times more Selenium and 4.6 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 15.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4.9 times more Energy, 26.8 times more Fat, 19.3 times more Saturated Fat, 23.7 times more Omega 6, 3 times more Sugars, 3.1 times more Fiber and 4.7 times more Protein than Cooked Quinoa.
• While Cooked Quinoa contains 1.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Quinoa have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.