Comparing Nutrients in 5 ounces Eppaw VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Eppaw	11%	10%	79%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Eppaw	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.33% 213kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	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	34.5% 45g	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	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Eppaw	Oil Roasted 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	13% 0.16mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	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	8.5% 34μg	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	20.5% 18.4mg	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	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Eppaw	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.6% 156mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	20.4% 1.63mg	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	67.4% 1.55mg	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	33.4% 234mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.3% 85g	0.059% 2.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Eppaw 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 Eppaw vs Oil Roasted Sunflower Seeds:

• 5 ounces of Eppaw have 11.8 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 13.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 9.8 times more Vitamin B9 than Raw Eppaw.
• 5 ounces of Eppaw have insufficient amounts of Vitamin B3
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Eppaw as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Eppaw have 1.3 times more Calcium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 7.7 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium, 86.9 times more Selenium and 4.5 times more Zinc than Raw Eppaw.
• 5 ounces of Eppaw lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Eppaw have 1.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.9 times more Energy, 28.5 times more Fat and 4.4 times more Protein than Raw Eppaw.