Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Toasted Sunflower Seeds

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Toasted Sunflower Seeds: 80.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	NA	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	50% 0.65mg	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	49.4% 198μg	48% 192μg	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	1.03% 0.93mg	1.26% 1.13mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	165% 1.5mg	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	45% 3.6mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	74.2% 1.7mg	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	137% 962mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Toasted Sunflower Seeds:

Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 500 kcal
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Toasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Iron than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Saturated Fat and 1.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.