Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Toasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	30.3% 877kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	4.77% 0.81g	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	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	43.6% 24.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	85% 1.1mg	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	33.7% 135μg	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	48.4% 43.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	17.3% 0.16mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	93% 2.14mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Sisymbrium Seeds per 5 oz

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

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

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Vitamin B1, 7.1 times more Vitamin B5 and 2.5 times more Vitamin B9 than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 1.5 times more Vitamin B2, 4 times more Vitamin B3 and 21.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Sisymbrium Seeds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 16.7 times more Copper, 61.9 times more Iron, 1.4 times more Manganese, 193 times more Phosphorus and 17.7 times more Zinc than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 28.6 times more Calcium, 2.4 times more Magnesium, 4.3 times more Potassium and 30.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Energy, 12.3 times more Fat, 6.6 times more Saturated Fat, 65.4 times more Omega 6 and 1.4 times more Protein than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 18.4 times more Omega 3 and 2.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.