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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40.5% 1175kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	37% 12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	71% 40g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.3% 173mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	28.7% 974mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.054% 2g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Iron than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 7 oz
• Both Oil Roasted Sunflower Seed Kernels and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.