Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Chinese Crunchy Flat Noodles

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Chinese Crunchy Flat Noodles	8%	53%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Energy	29% 839kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	46.4% 45g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	22% 7g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	124% 21g	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0.49% 0.35g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	2.94% 0.038mg	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	6.02% 24μg	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	0% 0mg	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	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Chinese Crunchy Flat Noodles	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	19.2% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	22.4% 0.51mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	82.7% 45.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	35.7% 536mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Chinese Crunchy Flat Noodles per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Chinese Crunchy Flat Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Chinese Crunchy Flat Noodles:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 19.6 times more Vitamin B5, 29.3 times more Vitamin B6, 13.8 times more Vitamin B9 and 11 times more Vitamin E than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Chinese Restaurant Crunchy Flat Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Chinese Crunchy Flat Noodles:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.1 times more Calcium, 14.8 times more Copper, 2.4 times more Iron, 6 times more Magnesium, 5.7 times more Manganese, 13.1 times more Phosphorus, 5.4 times more Potassium, 2.4 times more Selenium and 8.3 times more Zinc than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 126 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6, 12.4 times more Sugars, 5.6 times more Fiber and 1.9 times more Protein than Chinese Crunchy Flat Noodles.
• While 5 oz of Chinese Restaurant Crunchy Flat Noodles contain 24.9 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Chinese Crunchy Flat Noodles offer comparable quantities of Energy per five ounces.