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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sheanut Oil	0%	100%	0%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sheanut Oil	Recommended Dietary Allowance
Energy	40.5% 1175kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	289% 92g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	57% 9.72g	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	0% 0g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0% 0g	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	Sheanut Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	0% 0mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	0% 0mg	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	Sheanut Oil	Recommended Dietary Allowance
Calcium	17.3% 173mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	NA	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	NA	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	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0% 0g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Sheanut Oil.
• 7 ounces of Sheanut Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Sheanut Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Sheanut Oil.
• 7 ounces of Sheanut Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 7 times more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Sheanut Oil.
• While 7 oz of Sheanut Oil contain 1.5 times more Energy, 1.9 times more Fat, 6.6 times more Saturated Fat and 3.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Sheanut Oil provide inadequate amounts of Carbohydrate, Fiber and Protein