Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	93% 2685kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	15% 19.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	12.6% 9.1g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	162% 91g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	65% 585μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	41% 0.54mg	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	56.7% 227μg	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	120% 108mg	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	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	39.5% 395mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	67% 0.6mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	70% 1.6mg	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	738% 5166mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.3% 420g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 15.2 times more Vitamin B1, 1.8 times more Vitamin B2, 5.7 times more Vitamin B3, 165.2 times more Vitamin B5, 6.7 times more Vitamin B6, 4.7 times more Vitamin B9 and 14.5 times more Vitamin E than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A, 21.7 times more Vitamin C and 46 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Calcium, 13.6 times more Copper, 7.1 times more Magnesium, 5.9 times more Manganese, 26.5 times more Phosphorus, 260.7 times more Selenium and 26.1 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 17.7 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Garland Chrysanthemum have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 29.6 times more Energy, 570 times more Fat, 321.3 times more Saturated Fat, 13.5 times more Omega 3, 1006.1 times more Omega 6, 5.3 times more Carbohydrate, 1.5 times more Sugars, 4.6 times more Fiber and 12.2 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.