Comparing Nutrients in 5 ounces Sunflower Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.5% 828kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	% 3.36g	g per day for Men 19-50 years
Fiber	32% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 111mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.1 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 and Vitamin E per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.2 times more Iron, 2.6 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Phosphorus and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper, Manganese and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 1.6 times more Saturated Fat, 1.4 times more Omega 3 and 1.5 times more Omega 6 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.