Comparing Nutrients in 1 pound Sunflower Seeds VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	91% 2649kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	205% 3.27g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	11% 1.86g	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	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	NA	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	NA	38g per day for Men 19-50 years
Protein	168% 94g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	66.5% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	99% 1.3mg	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	108% 431μg	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	146% 131mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	60.5% 0.54mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	51.3% 1.18mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Sprouted Radish Seeds:

• Dried Sunflower Seed Kernels have 14.5 times more Vitamin B1, 3.4 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 6.7 times more Vitamin A and 20.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Sprouted Radish Seeds:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 15 times more Copper, 6.1 times more Iron, 7.4 times more Magnesium, 7.5 times more Manganese, 5.8 times more Phosphorus, 7.5 times more Potassium, 88.3 times more Selenium and 8.9 times more Zinc than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 19 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 13.6 times more Energy, 20.3 times more Fat, 5.8 times more Saturated Fat, 56.2 times more Omega 6, 5.6 times more Carbohydrate and 5.5 times more Protein than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 12 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sprouted Radish Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.