Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Teff

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Teff	14%	6%	80%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	29% 839kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	79.7% 104g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.88g	g per day for Men 19-50 years
Fiber	39.5% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Teff	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	52.6% 0.68mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	NA	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	12.3% 123mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	128% 1.15mg	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	135% 11mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	569% 13mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.34% 12.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 1.2 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6, 454.1 times more Vitamin E and 1.6 times more Vitamin K than Raw Teff.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Vitamin A in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Copper, 2.7 times more Phosphorus, 17.8 times more Selenium and 1.4 times more Zinc than Raw Teff.
• While Raw Teff contains 2.1 times more Calcium, 1.8 times more Iron, 1.4 times more Magnesium and 4.4 times more Manganese than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Teff have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 21.6 times more Fat, 15.7 times more Saturated Fat, 36.5 times more Omega 6, 1.7 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Raw Teff.
• While Raw Teff contains 1.7 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.