Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1155kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	399% 68g	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	35% 45.4g	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	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	58% 22g	55.4% 21g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B3 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels contain 1.4 times more Saturated Fat than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.