Comparing Nutrients in 5 ounces Rowal VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.43% 157kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	22% 28.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	5.12% 3.7g	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	0.98% 0.71g	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	% 1.56g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	% 3.54g	g per day for Men 19-50 years
Fiber	23% 8.8g	32% 12g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3% 27μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	147% 1.9mg	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	80.4% 322μg	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	40.6% 36.6mg	2.2% 2mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	283% 2.55mg	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	39% 3.1mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	120% 2.76mg	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	10.5% 73.7mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.54% 0.61mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.74% 101g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rowal vs Sunflower Seeds:

• Raw Rowal has 6.3 times more Vitamin A and 18.4 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 5 ounces for Rowal vs Sunflower Seeds:

• Raw Rowal has 15.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Calcium, 1.7 times more Copper, 2.4 times more Iron, 10.2 times more Magnesium, 12.6 times more Manganese, 12.7 times more Phosphorus, 4.9 times more Potassium and 11.6 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 5 ounces:

• Raw Rowal has 5.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Energy, 25.7 times more Fat, 18.2 times more Saturated Fat, 1.4 times more Fiber and 9 times more Protein than Raw Rowal.
• Both Raw Rowal and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Raw Rowal as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.