Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Carob flour	5%	2%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Carob flour	Recommended Dietary Allowance
Energy	28.4% 825kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1.77% 0.3g	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	97% 126g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	96% 69.6g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	49% 27.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	40% 0.52mg	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	10.3% 41μg	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	0.31% 0.28mg	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	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Carob flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	90% 0.81mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	31.3% 0.72mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.14% 5.07g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Vitamin B1, 3.7 times more Vitamin B3, 149.8 times more Vitamin B5, 2.2 times more Vitamin B6, 8.2 times more Vitamin B9, 7 times more Vitamin C, 41.4 times more Vitamin E and more Vitamin K than Carob flour.
• While Carob flour contains 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Carob flour:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 4.2 times more Manganese, 14.6 times more Phosphorus, 15 times more Selenium and 5.8 times more Zinc than Carob flour.
• While Carob flour contains 5 times more Calcium and 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Carob flour have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Energy, 76.6 times more Fat, 58 times more Saturated Fat, 17.3 times more Omega 3, 154.6 times more Omega 6 and 4.2 times more Protein than Carob flour.
• While Carob flour contains 3.7 times more Carbohydrate, 18 times more Sugars and 3.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Carob flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.