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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Celery	16%	7%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Energy	93% 2685kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	14% 18g	130g per day for Men 19-50 years
Sugars	19.5% 14g	15% 10.8g	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	4.13% 3g	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	% 3.22g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.64g	g per day for Men 19-50 years
Fiber	127% 48g	19% 7.26g	38g per day for Men 19-50 years
Protein	162% 91g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	30% 0.39mg	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	37.4% 150μg	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	30.7% 27.7mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	143% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Celery	Recommended Dietary Allowance
Calcium	39.5% 395mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	18% 0.16mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	21% 0.48mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	38% 1288mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Celery per 1 lb

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

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

• 1 pound of Oil Roasted Sunflower Seeds has 13.9 times more Vitamin B1, 4 times more Vitamin B2, 11.1 times more Vitamin B3, 21.9 times more Vitamin B5, 9.2 times more Vitamin B6, 7.1 times more Vitamin B9 and 103.8 times more Vitamin E than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains more Vitamin A, 5.5 times more Vitamin C and 12.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Boiled Celery have insufficient amounts of Vitamin B1
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Celery have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 2.1 times more Calcium, 50.1 times more Copper, 10.2 times more Iron, 10.6 times more Magnesium, 19.6 times more Manganese, 45.6 times more Phosphorus, 1.7 times more Potassium, 78.2 times more Selenium and 37.2 times more Zinc than Boiled Celery.
• While 1 lb of Boiled and Drained Celery contains 30.3 times more Sodium and 61.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Boiled Celery lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 32.9 times more Energy, 320.6 times more Fat, 176.7 times more Saturated Fat, more Omega 3, 456.1 times more Omega 6, 5.7 times more Carbohydrate, 1.3 times more Sugars, 6.6 times more Fiber and 24.2 times more Protein than Boiled Celery.
• 1 pound of Boiled Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein