Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Jerusalem-artichokes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Jerusalem-artichokes	10%	0%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Jerusalem-artichokes	Recommended Dietary Allowance
Energy	29% 839kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.008% 0.001g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	18.8% 13.6g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Jerusalem-artichokes	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	37.8% 0.45mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	8.4% 0.11mg	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	83% 332μg	4.6% 18.4μg	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	1.73% 1.56mg	6.3% 5.67mg	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	343% 51.5mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Jerusalem-artichokes	Recommended Dietary Allowance
Calcium	12.3% 123mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	22% 0.2mg	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	76% 6.07mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	3.7% 0.085mg	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	231% 1615mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Jerusalem-artichokes:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3, 17.5 times more Vitamin B5, 10.3 times more Vitamin B6, 18 times more Vitamin B9, 191.2 times more Vitamin E and 31 times more Vitamin K than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Jerusalem-artichokes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Jerusalem-artichokes:

• Oil Roasted Sunflower Seed Kernels have 6.2 times more Calcium, 12.9 times more Copper, 1.3 times more Iron, 7.5 times more Magnesium, 34.7 times more Manganese, 14.6 times more Phosphorus, 111.7 times more Selenium and 43.4 times more Zinc than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 50.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Jerusalem-artichokes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 8.1 times more Energy, 5130 times more Fat, more Saturated Fat, more Omega 3, 34208 times more Omega 6, 1.3 times more Carbohydrate, 6.6 times more Fiber and 10 times more Protein than Raw Jerusalem-artichokes.
• While Raw Jerusalem-artichokes contain 3.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Jerusalem-artichokes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.