Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	28.5% 828kcal	13.2% 384kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.98% 0.17g	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	69% 90g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	73% 53g	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	89% 34g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	67.4% 0.88mg	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	105% 418μg	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	0% 0mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	11% 111mg	89% 892mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	257% 2.3mg	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	119% 9.54mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	33.2% 0.76mg	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	134% 936mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	146% 4953mg	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	26.3% 394mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.75% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin C and 3517 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 1.9 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 75.7 times more Selenium and 2.3 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 8.1 times more Calcium, 1.3 times more Iron, 5.4 times more Potassium and 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 71.5 times more Fat, 20.4 times more Saturated Fat, 197 times more Omega 6 and 2.6 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.4 times more Omega 3, 3.2 times more Carbohydrate, 14.2 times more Sugars and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.