Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	93% 2685kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.43% 0.14g	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	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	25.4% 33g	130g per day for Men 19-50 years
Sugars	19.5% 14g	6.26% 4.54g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	162% 91g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	0% 0μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	39.5% 395mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	129% 1.16mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	24.3% 0.56mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	73.4% 2495mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.7% 395g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Boiled Potherb Jute 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 Potherb Jute:

• 1 pound of Oil Roasted Sunflower Seeds has 3.5 times more Vitamin B1, 1.5 times more Vitamin B2, 4.6 times more Vitamin B3, 96.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 51.9 times more Vitamin E than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains more Vitamin A, 30 times more Vitamin C and 34.8 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 Potherb Jute have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 7.1 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 16.9 times more Manganese, 15.8 times more Phosphorus, 86.9 times more Selenium and 6.6 times more Zinc than Boiled Potherb Jute.
• While 1 lb of Boiled and Drained Potherb Jute contains 2.4 times more Calcium and 56.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled Potherb Jute contain similar levels of Potassium per one pound.
• 1 pound of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 16 times more Energy, 256.5 times more Fat, 235.6 times more Saturated Fat, 40.5 times more Omega 3, 363.9 times more Omega 6, 3.1 times more Carbohydrate, 3.1 times more Sugars, 5.3 times more Fiber and 5.5 times more Protein than Boiled Potherb Jute.
• 1 pound of Boiled Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6