Comparing Nutrients in 5 ounces Sunflower Seeds VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Energy	28.5% 828kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	25% 4.2g	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	70% 91g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	13.5% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	53% 0.69mg	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	65.2% 261μg	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	NA	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Calcium	11% 111mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	93% 0.84mg	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	81% 6.48mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	66.5% 279mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	125% 2.9mg	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	93% 648mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.51% 19g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.1 times more Vitamin B1, 5.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 14.4 times more Vitamin E than Raw Quinoa.
• Both Dried Sunflower Seed Kernels and Raw Quinoa have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Raw Quinoa:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 6.2 times more Selenium and 1.6 times more Zinc than Raw Quinoa.
• Both Dried Sunflower Seed Kernels and Raw Quinoa have similar amounts of Iron, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 8.5 times more Fat, 6.3 times more Saturated Fat, 7.7 times more Omega 6, 1.2 times more Fiber and 1.5 times more Protein than Raw Quinoa.
• While Raw Quinoa contains 4.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.