Comparing Nutrients in 1 pound Sunflower Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2649kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	16.4% 12g	17% 12.4g	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	132% 50.3g	38g per day for Men 19-50 years
Protein	168% 94g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	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	559% 6.7mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.4% 354mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	922% 8.3mg	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	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 14 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.4 times more Iron and 2.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Sugars and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.