Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Water Convolvulus	Recommended Dietary Allowance
Energy	29% 839kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.29% 0.28g	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	3.4% 4.44g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	0% 0μg	49.6% 447μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	10.5% 0.14mg	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	20% 80.8μg	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	86.6% 78mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	12.3% 123mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	3.62% 0.033mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	9.86% 0.23mg	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	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Water Convolvulus per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 10.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4.6 times more Vitamin B3, 49.2 times more Vitamin B5, 8.3 times more Vitamin B6 and 4.1 times more Vitamin B9 than Water Convolvulus.
• While 5 oz of Raw Water Convolvulus contain more Vitamin A and 50 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 78.4 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 13 times more Manganese, 29.2 times more Phosphorus, 1.5 times more Potassium, 86.9 times more Selenium and 28.9 times more Zinc than Water Convolvulus.
• While 5 oz of Raw Water Convolvulus contain 37.7 times more Sodium and 60 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Water Convolvulus contain similar levels of Calcium per five ounces.
• 5 ounces of Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 31.2 times more Energy, 256.5 times more Fat, 7.3 times more Carbohydrate, 5 times more Fiber and 7.7 times more Protein than Water Convolvulus.
• 5 ounces of Water Convolvulus provide inadequate amounts of Energy