Comparing Nutrients in 1 pound Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Dry Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	85.4% 2477kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	84% 109g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	0% 0g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 12.2g	g per day for Men 19-50 years
Fiber	107% 41g	107% 41g	38g per day for Men 19-50 years
Protein	157% 87.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dry Roasted Sunflower Seed Kernels with Salt	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% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	639% 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	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	789% 118mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Dry Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	215% 17.2mg	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	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	748% 5239mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1817% 27252mg	198% 2971mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dry Roasted Sunflower Seed Kernels with Salt:

Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dry Roasted Sunflower Seed Kernels with Salt have similar amounts of vitamins per 1 lb
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dry Roasted Sunflower Seed Kernels with Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Dry Roasted Sunflower Seed Kernels with Salt:

• Dry Roasted Sunflower Seed Kernels From Shell with Salt have 9.2 times more Sodium than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dry Roasted Sunflower Seed Kernels with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels with Salt contain 1.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Dry Roasted Sunflower Seed Kernels with Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Dry Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.