Comparing Nutrients in 7 ounces Raw Quinoa VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Quinoa	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	36.6% 14g	58% 22g	38g per day for Men 19-50 years
Protein	50% 28g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	123% 1.6mg	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	91% 365μg	118% 470μg	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	NA	3.1% 2.78mg	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	32.3% 4.84mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.33% 93mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	404% 3.63mg	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	113% 9.07mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	182% 4.2mg	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	130% 907mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	30.7% 17μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Quinoa vs Roasted Sunflower Seeds:

• Raw Quinoa has 3.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.6 times more Vitamin B3, 9.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 10.7 times more Vitamin E and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Quinoa vs Roasted Sunflower Seeds:

• Raw Quinoa has 1.2 times more Iron and 1.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 3.1 times more Copper, 2.5 times more Phosphorus, 1.5 times more Potassium, 9.3 times more Selenium and 1.7 times more Zinc than Raw Quinoa.
• Both Raw Quinoa and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Quinoa has 3.8 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 8.2 times more Fat, 7.4 times more Saturated Fat, 11 times more Omega 6, 1.6 times more Fiber and 1.4 times more Protein than Raw Quinoa.
• Both Raw Quinoa as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.