Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Sprouted Radish Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sprouted Radish Seeds	29%	43%	28%

Macro Nutrients

	Roasted Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Energy	40% 1155kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	5.18% 5.02g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	4.76% 1.52g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	89.5% 1.43g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	4.8% 0.81g	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	5.5% 7.14g	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	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	NA	38g per day for Men 19-50 years
Protein	68.5% 38.4g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	43.5% 0.57mg	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	118% 470μg	47% 189μg	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	63.7% 57.4mg	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

	Roasted Sunflower Seeds	Sprouted Radish Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	26.5% 0.24mg	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	94% 7.54mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	22.4% 0.52mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.83% 179g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Vitamin B2, 2.5 times more Vitamin B3, 9.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain more Vitamin A and 20.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Sprouted Radish Seeds have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Radish Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Sprouted Radish Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Calcium, 15.3 times more Copper, 4.4 times more Iron, 2.9 times more Magnesium, 8.1 times more Manganese, 10.2 times more Phosphorus, 9.9 times more Potassium, 132.2 times more Selenium and 9.4 times more Zinc than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 75.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 13.5 times more Energy, 19.7 times more Fat, 6.8 times more Saturated Fat, 80 times more Omega 6, 6.7 times more Carbohydrate and 5.1 times more Protein than Raw Sprouted Radish Seeds.
• While Raw Sprouted Radish Seeds contain 10.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sprouted Radish Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.