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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Burdock Root	8%	2%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Burdock Root	Recommended Dietary Allowance
Energy	93% 2685kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	60.5% 78.7g	130g per day for Men 19-50 years
Sugars	19.5% 14g	18% 13g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	39.4% 15g	38g per day for Men 19-50 years
Protein	162% 91g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Burdock Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	83.7% 1.1mg	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	265% 1061μg	26% 104μg	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	5.54% 5mg	15% 13.6mg	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	1099% 165mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Burdock Root	Recommended Dietary Allowance
Calcium	39.5% 395mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	39% 0.35mg	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	243% 19.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	45.8% 1.05mg	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	738% 5166mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Burdock Root per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Burdock Root to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 32 times more Vitamin B1, 9.3 times more Vitamin B2, 13.8 times more Vitamin B3, 21.6 times more Vitamin B5, 3.3 times more Vitamin B6, 10.2 times more Vitamin B9, 95.6 times more Vitamin E and 1.9 times more Vitamin K than Burdock Root.
• While 1 lb of Raw Burdock Root contains 2.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Burdock Root have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Burdock Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Calcium, 23.4 times more Copper, 5.4 times more Iron, 3.3 times more Magnesium, 9 times more Manganese, 22.3 times more Phosphorus, 1.6 times more Potassium, 111.7 times more Selenium and 15.8 times more Zinc than Burdock Root.
• While 1 lb of Raw Burdock Root contains 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 8.2 times more Energy, 342 times more Fat, 282.7 times more Saturated Fat, 40.5 times more Omega 3, 610.9 times more Omega 6, 1.3 times more Carbohydrate, 3.2 times more Fiber and 13.1 times more Protein than Burdock Root.
• Both Oil Roasted Sunflower Seeds and Burdock Root offer comparable quantities of Sugars per one pound.
• 1 pound of Burdock Root provide inadequate amounts of Omega 3 and Omega 6