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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Kohlrabi with Salt	21%	3%	76%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.18% 0.031g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	5.47% 3.97g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	49% 27.4g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	16.8% 0.22mg	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	4.25% 17μg	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	85% 76.5mg	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	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Kohlrabi with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	20.8% 0.19mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	8.75% 0.2mg	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	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Boiled Kohlrabi 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 Kohlrabi with Salt:

• 5 ounces of Roasted Sunflower Seeds have 2.7 times more Vitamin B1, 12.3 times more Vitamin B2, 18.1 times more Vitamin B3, 44 times more Vitamin B5, 5.2 times more Vitamin B6, 19.8 times more Vitamin B9, 50.2 times more Vitamin E and 27 times more Vitamin K than Boiled Kohlrabi with Salt.
• While 5 oz of Boiled and Drained Kohlrabi with Salt contain 38.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Boiled Kohlrabi with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Kohlrabi with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 2.8 times more Calcium, 13.9 times more Copper, 9.5 times more Iron, 6.8 times more Magnesium, 14.9 times more Manganese, 25.7 times more Phosphorus, 2.5 times more Potassium, 99.1 times more Selenium and 17.1 times more Zinc than Boiled Kohlrabi with Salt.
• While 5 oz of Boiled and Drained Kohlrabi with Salt contain 85.7 times more Sodium and 75.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Boiled Kohlrabi with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 20.1 times more Energy, 452.7 times more Fat, 372.8 times more Saturated Fat, 2.5 times more Omega 3, 1490.1 times more Omega 6, 3.6 times more Carbohydrate, 10.1 times more Fiber and 10.7 times more Protein than Boiled Kohlrabi with Salt.
• Both Roasted Sunflower Seeds and Boiled Kohlrabi with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Boiled Kohlrabi with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6