Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Boiled Borage with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Borage with Salt	28%	24%	48%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Borage with Salt	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	NA	38g per day for Men 19-50 years
Protein	49% 27.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Borage with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.5% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	9.6% 0.12mg	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	84% 336μg	3.54% 14μg	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	51% 46mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Borage with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	22.5% 0.2mg	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	67.3% 5.4mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	19.2% 80.8mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	23.7% 0.55mg	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	234% 1637mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Boiled Borage with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Boiled Borage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Boiled Borage with Salt:

• 5 ounces of Roasted Sunflower Seeds have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3, 156.4 times more Vitamin B5, 9.1 times more Vitamin B6 and 23.7 times more Vitamin B9 than Boiled Borage with Salt.
• While 5 oz of Boiled and Drained Borage with Salt contain more Vitamin A and 23.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Borage with Salt have insufficient amounts of Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Borage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Boiled Borage with Salt:

• 5 ounces of Roasted Sunflower Seeds have 12.8 times more Copper, 2.3 times more Magnesium, 5.5 times more Manganese, 21 times more Phosphorus, 1.7 times more Potassium, 88.1 times more Selenium and 24 times more Zinc than Boiled Borage with Salt.
• While 5 oz of Boiled and Drained Borage with Salt contain 1.5 times more Calcium, 108 times more Sodium and 76.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Borage with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Boiled Borage with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 23.3 times more Energy, 61.5 times more Fat, 26.5 times more Saturated Fat, 258.1 times more Omega 6, 6.8 times more Carbohydrate and 9.2 times more Protein than Boiled Borage with Salt.
• 5 ounces of Boiled Borage with Salt provide inadequate amounts of Energy and Omega 6