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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.4% 825kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	130% 3mg	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	234% 1641mg	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	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Calcium and 1.7 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 5 oz
• Both Dry Roasted Sunflower Seed Kernels no Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.