Comparing Nutrients in 5 ounces Abiyuch VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.37% 98kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	25% 32.4g	130g per day for Men 19-50 years
Sugars	16.7% 12g	6.1% 4.4g	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	7.43% 5.4g	0% 0g	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	% 6.38g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.071g	% 3.36g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86.4% 1.12mg	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	NA	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.2% 76.7mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	284% 2.56mg	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	28.5% 2.3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	128% 2.95mg	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	9.5% 66.6mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Abiyuch VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Abiyuch versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Abiyuch vs Oil Roasted Sunflower Seeds:

• 5 ounces of Abiyuch have 49.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Abiyuch as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Abiyuch vs Oil Roasted Sunflower Seeds:

• 5 ounces of Abiyuch have 51.9 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 31.6 times more Copper, 2.7 times more Iron, 5.3 times more Magnesium, 11.4 times more Manganese, 24.2 times more Phosphorus, 1.6 times more Potassium and 16.8 times more Zinc than Raw Abiyuch.
• 5 ounces of Abiyuch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Abiyuch have 2.7 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 8.6 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, 1.3 times more Carbohydrate, 2 times more Fiber and 13.4 times more Protein than Raw Abiyuch.