Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2640kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	100% 32g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	80% 104g	130g per day for Men 19-50 years
Sugars	17% 12.4g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	132% 50.3g	127% 48g	38g per day for Men 19-50 years
Protein	157% 87.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.19% 7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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