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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 839kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	20.5% 696mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Toasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Iron than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 5 oz
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.