Comparing Nutrients in 5 ounces Garland Chrysanthemum VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Garland Chrysanthemum	44%	16%	40%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Garland Chrysanthemum	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.17% 34kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	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	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	11% 4.25g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Garland Chrysanthemum	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18.3% 164μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	62.7% 251μg	83% 332μg	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	2.2% 2mg	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garland Chrysanthemum	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.6% 166mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	40.6% 3.25mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	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	11% 76.5mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.15% 1mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Garland Chrysanthemum has more Vitamin A, 1.3 times more Vitamin C and 112.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7.8 times more Vitamin B3, 31.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Garland Chrysanthemum has 1.3 times more Calcium, 39.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.2 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 2.2 times more Manganese, 21.1 times more Phosphorus and 7.3 times more Zinc than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 24.7 times more Energy, 91.6 times more Fat, 7.6 times more Carbohydrate, 3.5 times more Fiber and 6 times more Protein than Raw Garland Chrysanthemum.
• Both Raw Garland Chrysanthemum as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.