Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Kohlrabi

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Kohlrabi	21%	3%	76%

Macro Nutrients

	Toasted Sunflower Seeds	Kohlrabi	Recommended Dietary Allowance
Energy	30.3% 877kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	6.76% 8.8g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Kohlrabi	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	16.4% 0.21mg	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	84.3% 337μg	5.67% 22.7μg	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	2.2% 2mg	98% 88mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Kohlrabi	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	20.3% 0.18mg	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	121% 9.65mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	8.57% 0.2mg	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	234% 1641mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.5% 129g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.5 times more Vitamin B1, 14.3 times more Vitamin B2, 10.5 times more Vitamin B3, 42.8 times more Vitamin B5, 5.4 times more Vitamin B6 and 14.9 times more Vitamin B9 than Raw Kohlrabi.
• While Raw Kohlrabi contains 44.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Kohlrabi have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Kohlrabi:

• Toasted Sunflower Seed Kernels no Salt have 2.4 times more Calcium, 14.2 times more Copper, 17 times more Iron, 6.8 times more Magnesium, 15.2 times more Manganese, 25.2 times more Phosphorus, 1.4 times more Potassium and 176.7 times more Zinc than Raw Kohlrabi.
• While Raw Kohlrabi contains 6.7 times more Sodium and 91 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt have 22.9 times more Energy, 568 times more Fat, 457.9 times more Saturated Fat, 3 times more Omega 3, 1869.5 times more Omega 6, 3.3 times more Carbohydrate, 3.2 times more Fiber and 10.1 times more Protein than Raw Kohlrabi.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Kohlrabi have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.