Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	28.4% 825kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	4.77% 0.81g	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	63.5% 82.6g	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	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	85% 1.1mg	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	33.7% 135μg	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	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	17.3% 0.16mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	93% 2.14mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.23% 8.65g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Vitamin B5 and 2.5 times more Vitamin B9 than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3 and 21.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole Dried Sisymbrium Seeds have similar amounts of Vitamin B6 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 16.6 times more Copper, 34.5 times more Iron, 1.4 times more Manganese, 192.5 times more Phosphorus and 17.6 times more Zinc than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 23.3 times more Calcium, 2.4 times more Magnesium, 2.5 times more Potassium and 30.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Energy, 10.8 times more Fat, 5.8 times more Saturated Fat, 57.3 times more Omega 6 and 1.6 times more Protein than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 21 times more Omega 3 and 2.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.