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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Sunflower Seed Kernels From Shell with Salt	13%	76%	11%
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%

Macro Nutrients

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	Recommended Dietary Allowance
Energy	37.4% 1084kcal	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	23.4% 30.4g	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	0% 0g	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	% 0.06g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 4.7g	g per day for Men 19-50 years
Fiber	47% 18g	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

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels 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	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

	Dry Roasted Sunflower Seed Kernels From Shell with Salt	Oil Roasted Sunflower Seed Kernels with Salt	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	795% 11923mg	40% 601mg	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

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

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

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

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels with Salt.
• While 7 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 3 times more Vitamin B1 and 1.4 times more Vitamin E than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per seven ounces.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt as well as Oil Roasted Sunflower Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Dry Roasted Sunflower Seed Kernels From Shell with Salt have 1.8 times more Potassium and 19.8 times more Sodium than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels with Salt contain 1.4 times more Saturated Fat and 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels From Shell with Salt.
• Both Dry Roasted Sunflower Seed Kernels From Shell with Salt and Oil Roasted Sunflower Seed Kernels with Salt offer comparable quantities of Energy, Fat, Omega 3, Omega 6, Sugars, Fiber and Protein per seven ounces.