Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Teff

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Teff	14%	6%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	93% 2685kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	11% 10.8g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	255% 332g	130g per day for Men 19-50 years
Sugars	19.5% 14g	11.5% 8.35g	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	2.94% 2.13g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 2.8g	g per day for Men 19-50 years
Fiber	127% 48g	95% 36.3g	38g per day for Men 19-50 years
Protein	162% 91g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Teff	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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	95% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	85.5% 4.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	168% 2.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	39.5% 395mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	408% 3.67mg	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	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1822% 42mg	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	278% 1946mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	1.1% 40g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6, 454.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Teff.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Vitamin A in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Copper, 2.7 times more Phosphorus, 17.8 times more Selenium and 1.4 times more Zinc than Raw Teff.
• While Raw Teff contains 2.1 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 4.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 21.6 times more Fat, 15.7 times more Saturated Fat, 36.5 times more Omega 6, 1.7 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Teff.
• While Raw Teff contains 1.7 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.