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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	383% 65g	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	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	7.47% 5.4g	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	0% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	58% 22g	47% 18g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	795% 11923mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.064% 2.4g	3700g per day for Men 19-50 years

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

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

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

• Both Dry Roasted Sunflower Seed Kernels no Salt and Dry Roasted Sunflower Seed Kernels From Shell with Salt have similar amounts of vitamins per 7 oz
• Both Roasted Sunflower Seeds and Dry Roasted Sunflower Seed Kernels From Shell with Salt provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dry Roasted Sunflower Seed Kernels From Shell with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Dry Roasted Sunflower Seed Kernels From Shell with Salt contain 2002.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Roasted Sunflower Seed Kernels From Shell with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Roasted Sunflower Seeds and Dry Roasted Sunflower Seed Kernels From Shell with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Sugars and Protein per seven ounces.