Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Cooked Frozen Okra with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Okra with Salt	19%	6%	75%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.74% 0.13g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.86% 5.7g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	71% 40g	5.78% 3.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	8.3% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	5.65% 0.073mg	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	49.6% 198μg	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	21% 19mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Okra with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	16.8% 0.15mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	73% 1.67mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Frozen Okra with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Cooked Frozen Okra with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.4 times more Vitamin B1, 2.9 times more Vitamin B2, 6.7 times more Vitamin B3, 33.2 times more Vitamin B5, 21.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 113.5 times more Vitamin E than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 8.7 times more Vitamin C and 15.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Okra, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Cooked Frozen Okra with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 23.7 times more Copper, 8.2 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 30.8 times more Phosphorus, 2.6 times more Potassium, 130.3 times more Selenium and 10.6 times more Zinc than Cooked Frozen Okra with Salt.
• While 7 oz of Boiled Frozen Okra, drained with Salt contain 79.7 times more Sodium and 59.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Okra with Salt contain similar levels of Calcium per seven ounces.
• 7 ounces of Cooked Frozen Okra with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 20.4 times more Energy, 213.8 times more Fat, 112.2 times more Saturated Fat, 81 times more Omega 3, 543 times more Omega 6, 3.6 times more Carbohydrate, 5 times more Fiber and 12.3 times more Protein than Cooked Frozen Okra with Salt.
• Both Oil Roasted Sunflower Seeds and Cooked Frozen Okra with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Okra with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6