Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Roselle	7%	11%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Roselle	Recommended Dietary Allowance
Energy	29% 839kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	NA	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	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	NA	38g per day for Men 19-50 years
Protein	50.8% 28.4g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Roselle	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	NA	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	NA	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	19% 17mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Roselle	Recommended Dietary Allowance
Calcium	12.3% 123mg	30.5% 305mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	NA	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	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	NA	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.3% 123g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 29.1 times more Vitamin B1, 10 times more Vitamin B2 and 13.3 times more Vitamin B3 than Raw Roselle.
• While Raw Roselle contains more Vitamin A and 10.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Roselle have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Roselle:

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Iron, 2.5 times more Magnesium, 30.8 times more Phosphorus and 2.3 times more Potassium than Raw Roselle.
• While Raw Roselle contains 2.5 times more Calcium and 56.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 12.1 times more Energy, 80.2 times more Fat, 2 times more Carbohydrate and 20.9 times more Protein than Raw Roselle.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Roselle have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.