Comparing Nutrients in 7 ounces Toasted Sunflower Seed Kernels with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seed Kernels with Salt	10%	77%	13%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Toasted Sunflower Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1228kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	37% 12g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	31.4% 41g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	60% 23g	38g per day for Men 19-50 years
Protein	61% 34g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seed Kernels with Salt	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	53.7% 0.64mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seed Kernels with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	NA	55μg per day for Men 19-50 years
Sodium	81% 1216mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seed Kernels with Salt VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seed Kernels with Salt versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seed Kernels with Salt vs Toasted Sunflower Seeds:

• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of vitamins per 7 oz
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Toasted Sunflower Seed Kernels with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seed Kernels with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Toasted Sunflower Seed Kernels with Salt have 204.3 times more Sodium than Toasted Sunflower Seeds.
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of macro-nutrients per 7 oz
• Both Toasted Sunflower Seed Kernels with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per seven ounces.