Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Collards

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Collards	31%	14%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Energy	40% 1155kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.96% 0.16g	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	8.27% 10.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.26% 0.91g	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	58% 22g	21% 7.94g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.3% 498μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	25% 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	64% 256μg	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	78% 70mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	723% 867μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Collards	Recommended Dietary Allowance
Calcium	14% 139mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	10% 0.091mg	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	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	56.8% 1.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Collards per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 9.5 times more Vitamin B3, 26.4 times more Vitamin B5, 4.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 11.5 times more Vitamin E than Collards.
• While 7 oz of Raw Collards contain more Vitamin A, 25.2 times more Vitamin C and 161.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Collards:

• 7 ounces of Roasted Sunflower Seeds have 39.8 times more Copper, 8.1 times more Iron, 4.8 times more Magnesium, 3.2 times more Manganese, 46.2 times more Phosphorus, 4 times more Potassium, 61 times more Selenium and 25.2 times more Zinc than Collards.
• While 7 oz of Raw Collards contain 3.3 times more Calcium and 74.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Collards lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 18.2 times more Energy, 81.6 times more Fat, 94.9 times more Saturated Fat, 399.8 times more Omega 6, 4.4 times more Carbohydrate, 5.9 times more Sugars, 2.8 times more Fiber and 6.4 times more Protein than Collards.
• While 7 oz of Raw Collards contain 1.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Collards provide inadequate amounts of Energy and Omega 6