Comparing Nutrients in 7 ounces Sisymbrium Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.8% 631kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	44% 14g	32g per day for Men 19-50 years
Omega 3	180% 2.88g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.68% 1.14g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	55.4% 21g	38g per day for Men 19-50 years
Protein	43% 24g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	209% 33.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	121% 1.57mg	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	47% 189μg	116% 464μg	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	67.7% 61mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	324% 3241mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	398% 3.58mg	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	2.73% 0.22mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	148% 623mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	179% 4.13mg	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	1.7% 12mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	124% 4227mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sisymbrium Seeds versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sisymbrium Seeds vs Oil Roasted Sunflower Seeds:

• 7 ounces of Sisymbrium Seeds have 1.5 times more Vitamin B2, 4.1 times more Vitamin B3 and 27.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sisymbrium Seeds vs Oil Roasted Sunflower Seeds:

• 7 ounces of Sisymbrium Seeds have 18.8 times more Calcium, 2.5 times more Magnesium, 4.4 times more Potassium and 30.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 16.4 times more Copper, 38.9 times more Iron, 1.4 times more Manganese, 189.8 times more Phosphorus and 17.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• 7 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sisymbrium Seeds have 17.9 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 11.2 times more Fat, 7.8 times more Saturated Fat, 59.8 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.