Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Toasted Sunflower Seeds	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	NA	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	436% 74g	NA	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	4.6% 6g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61% 34g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	6.6% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	27% 0.35mg	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	88% 351μg	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	579% 695μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	11.3% 113mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	30.2% 0.27mg	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	57% 4.54mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	81.4% 1.87mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Garland Chrysanthemum per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Garland Chrysanthemum:

• 7 ounces of Toasted Sunflower Seeds have 2.5 times more Vitamin B1, 2 times more Vitamin B2, 7.9 times more Vitamin B3, 31.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Garland Chrysanthemum:

• 7 ounces of Toasted Sunflower Seeds have 13.4 times more Copper, 3 times more Iron, 4 times more Magnesium, 2.2 times more Manganese, 21.4 times more Phosphorus and 7.5 times more Zinc than Garland Chrysanthemum.
• While 7 oz of Raw Garland Chrysanthemum contain 2.1 times more Calcium, 39.3 times more Sodium and 91.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Garland Chrysanthemum contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 25.8 times more Energy, 101.4 times more Fat, 6.8 times more Carbohydrate, 3.8 times more Fiber and 5.1 times more Protein than Garland Chrysanthemum.
• 7 ounces of Garland Chrysanthemum provide inadequate amounts of Energy