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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2640kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	72% 93g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	137% 52g	38g per day for Men 19-50 years
Protein	157% 87.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	270% 1080μg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	924% 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	215% 17.2mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted 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 Roasted Sunflower Seeds vs Toasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium and 1.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 1 lb
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.