Comparing Nutrients in 7 ounces Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	40% 1159kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	97% 126g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	102% 74g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	125% 47.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oriental Radishes	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	245% 2.94mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	94% 1.23mg	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	113% 450μg	146% 585μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	15.5% 155mg	125% 1248mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	360% 3.24mg	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	130% 10.4mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	46.5% 1.07mg	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	187% 1310mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	204% 6934mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	36.8% 552mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.06% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin C and 3517 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 1.9 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 75.7 times more Selenium and 2.3 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 8.1 times more Calcium, 1.3 times more Iron, 5.4 times more Potassium and 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 71.5 times more Fat, 20.4 times more Saturated Fat, 197 times more Omega 6 and 2.6 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.4 times more Omega 3, 3.2 times more Carbohydrate, 14.2 times more Sugars and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.