Comparing Nutrients in 7 ounces Dry Roasted Sunflower Seed Kernels with Salt VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels with Salt	12%	72%	16%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	40% 1155kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Sunflower Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	25.6% 0.33mg	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	118% 470μg	14% 55.6μg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Sunflower Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	20.7% 0.19mg	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	94% 7.54mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	53.6% 1.23mg	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	327% 2292mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Sunflower Seed Kernels with Salt VS Lotus Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Roasted Sunflower Seed Kernels with Salt versus 7 oz of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt vs Lotus Seeds:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 6.2 times more Vitamin B2, 16.4 times more Vitamin B3, 30.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 8.5 times more Vitamin B9 than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 1.6 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels with Salt as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Sunflower Seed Kernels with Salt vs Lotus Seeds:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 1.6 times more Calcium, 19.5 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, 655 times more Sodium and 18.9 times more Zinc than Lotus Seeds.
• While 7 oz of Raw Lotus Seeds contain 64.2 times more Water than Dry Roasted Sunflower Seed Kernels with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Sunflower Seed Kernels with Salt have 6.5 times more Energy, 94 times more Fat, 59.3 times more Saturated Fat, 2.6 times more Omega 3, 115 times more Omega 6, 1.4 times more Carbohydrate and 4.7 times more Protein than Lotus Seeds.
• 7 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6