Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Well Tap Water

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Well Tap Water	0%	0%	0%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Energy	40.5% 1175kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	0% 0g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	0% 0g	38g per day for Men 19-50 years
Protein	71% 40g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	NA	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	116% 464μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	3.53% 0.032mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	106% 8.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	0% 0mg	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	323% 2260mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	5.36% 198g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Well Tap Water per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Well Tap Water to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Oil Roasted Sunflower Seed Kernels and Well Tap Water have similar amounts of vitamins per 7 oz

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

• 7 ounces of Oil Roasted Sunflower Seeds have 29 times more Calcium, 112.8 times more Copper, more Iron, 127 times more Magnesium, more Manganese, more Phosphorus, more Potassium and 521 times more Zinc than Well Tap Water.
• While 7 oz of Well Tap Water contain 64.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Well Tap Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have more Energy, more Fat, more Carbohydrate, more Fiber and more Protein than Well Tap Water.
• 7 ounces of Well Tap Water provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein