Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Millet

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Millet	12%	10%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Energy	40.5% 1175kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	8.63% 8.37g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	4.5% 1.43g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	23.5% 4g	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	111% 145g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	71% 40g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	69.6% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	58.5% 9.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	42% 169μg	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	0% 0mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	165% 1.5mg	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	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	141% 3.24mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	130% 58.5μg	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	80.8% 566mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	9.74% 5.36μg	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	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Millet per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 8.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 726.6 times more Vitamin E and 3.4 times more Vitamin K than Millet.
• While 7 oz of Raw Millet contain 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Millet provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Millet have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Millet 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 Millet:

• 7 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 29 times more Selenium and 3.1 times more Zinc than Millet.
• Both Oil Roasted Sunflower Seeds and Millet contain similar levels of Magnesium per seven ounces.
• 7 ounces of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.6 times more Energy, 12.2 times more Fat, 9.8 times more Saturated Fat, 17 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than Millet.
• While 7 oz of Raw Millet contain 1.5 times more Omega 3 and 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.