Comparing Nutrients in 5 ounces Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Oil Roasted Sunflower Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	26.7% 774kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	25% 32.4g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	6.1% 4.4g	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	0% 0g	0% 0g	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	% 0.043g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 3.36g	g per day for Men 19-50 years
Fiber	33.6% 12.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	49% 27.4g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	568% 8516mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels From Shell with Salt VS Oil Roasted Sunflower Seed Kernels with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt versus 5 oz of Oil Roasted Sunflower Seed Kernels with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Sunflower Seed Kernels with Salt:

• 5 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels with Salt.
• While 5 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per five ounces.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Sunflower Seed Kernels From Shell with Salt vs Oil Roasted Sunflower Seed Kernels with Salt:

• 5 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.8 times more Potassium and 19.8 times more Sodium than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 1.4 times more Saturated Fat and 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per five ounces.