Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Energy	91% 2640kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	8.98% 8.7g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	74.3% 97g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	157% 87.7g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Quinoa	Recommended Dietary Allowance
Calcium	31.8% 318mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.78% 325g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B2, 17.1 times more Vitamin B3, 6.5 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 41.4 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Quinoa have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Calcium, 9.5 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 7.6 times more Phosphorus, 4.9 times more Potassium, 28.3 times more Selenium and 4.9 times more Zinc than Cooked Quinoa.
• While Cooked Quinoa contains 59.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Energy, 25.9 times more Fat, 22.6 times more Saturated Fat, 33.7 times more Omega 6, 3.1 times more Sugars, 4 times more Fiber and 4.4 times more Protein than Cooked Quinoa.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Quinoa have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.