Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	97% 2808kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	15% 19.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	139% 78g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	539% 647μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	26% 259mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	76% 2581mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11.3% 420g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 15.5 times more Vitamin B1, 1.8 times more Vitamin B2, 5.8 times more Vitamin B3, 168.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 4.8 times more Vitamin B9 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains more Vitamin A and 17.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Boiled Garland Chrysanthemum:

• Toasted Sunflower Seed Kernels no Salt have 13.8 times more Copper, 1.8 times more Iron, 7.2 times more Magnesium, 6 times more Manganese, 26.9 times more Phosphorus and 26.5 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 17.7 times more Sodium and 92.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Boiled and Drained Garland Chrysanthemum have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt have 31 times more Energy, 631.1 times more Fat, 270.6 times more Saturated Fat, 13.2 times more Omega 3, 1099.7 times more Omega 6, 4.8 times more Carbohydrate, 5 times more Fiber and 10.5 times more Protein than Boiled and Drained Garland Chrysanthemum.
• Both Toasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.