Comparing Nutrients in 5 ounces Sunflower Seeds VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Sunflower Seeds	Drumstick Pods	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	9.3% 12g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	12% 4.54g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	13% 0.17mg	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	80.4% 322μg	15.6% 62.4μg	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	222% 200mg	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	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Drumstick Pods	Recommended Dietary Allowance
Calcium	11% 111mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	13.2% 0.12mg	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	93% 7.44mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	16% 0.37mg	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	134% 936mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.38% 125g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 27.9 times more Vitamin B1, 4.8 times more Vitamin B2, 13.4 times more Vitamin B3, 1.4 times more Vitamin B5, 11.2 times more Vitamin B6 and 5.2 times more Vitamin B9 than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 100.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Drumstick Pods:

• Dried Sunflower Seed Kernels have 2.6 times more Calcium, 21.4 times more Copper, 14.6 times more Iron, 7.2 times more Magnesium, 7.5 times more Manganese, 13.2 times more Phosphorus, 1.4 times more Potassium, 75.7 times more Selenium and 11.1 times more Zinc than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 4.7 times more Sodium and 18.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 15.8 times more Energy, 257.3 times more Fat, 135 times more Saturated Fat, 2.3 times more Carbohydrate, 2.7 times more Fiber and 9.9 times more Protein than Raw Drumstick Pods.
• Both Dried Sunflower Seed Kernels as well as Raw Drumstick Pods have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.