Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Garden Cress	Recommended Dietary Allowance
Energy	40% 1155kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.5% 0.26g	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	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	24% 0.31mg	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	18.4% 73.4μg	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	50.7% 45.6mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	25% 0.23mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	32% 0.74mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Boiled Garden Cress:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 8.8 times more Vitamin B3, 43.2 times more Vitamin B5, 5.1 times more Vitamin B6, 6.4 times more Vitamin B9 and 52.2 times more Vitamin E than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain more Vitamin A, 16.4 times more Vitamin C and 142 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Boiled Garden Cress:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.1 times more Copper, 4.8 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 24.1 times more Phosphorus, 2.4 times more Potassium, 88.1 times more Selenium and 35.3 times more Zinc than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Garden Cress have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more Energy, 83 times more Fat, 261 times more Saturated Fat, 252.2 times more Omega 6, 6.3 times more Carbohydrate, 15.9 times more Fiber and 10.2 times more Protein than Boiled and Drained Garden Cress.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Garden Cress have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.