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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Eggplant	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.76% 6.35g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	71% 40g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	13% 0.17mg	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	6.95% 27.8μg	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	2.43% 2.2mg	2.87% 2.58mg	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	481% 72mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Eggplant	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	13% 0.12mg	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	106% 8.5mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	9.75% 0.22mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Eggplant per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 4.2 times more Vitamin B1, 14 times more Vitamin B2, 6.9 times more Vitamin B3, 92.5 times more Vitamin B5, 9.2 times more Vitamin B6, 16.7 times more Vitamin B9 and 88.6 times more Vitamin E than Boiled Eggplant.
• Both Oil Roasted Sunflower Seeds and Boiled Eggplant provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 14.5 times more Calcium, 30.6 times more Copper, 17.1 times more Iron, 11.5 times more Magnesium, 18.4 times more Manganese, 75.9 times more Phosphorus, 3.9 times more Potassium, 782 times more Selenium and 43.4 times more Zinc than Boiled Eggplant.
• While 7 oz of Boiled and Drained Eggplant contain 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 16.9 times more Energy, 223 times more Fat, 160.6 times more Saturated Fat, 5.4 times more Omega 3, 438.6 times more Omega 6, 2.6 times more Carbohydrate, 4.2 times more Fiber and 24.2 times more Protein than Boiled Eggplant.
• Both Oil Roasted Sunflower Seeds and Boiled Eggplant offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein