Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	34.8% 5.9g	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	98% 127g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	61% 34g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	74.3% 0.97mg	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	91% 365μg	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	NA	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Raw Quinoa	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	130% 1.17mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	175% 4.03mg	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	NA	30.7% 17μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.71% 26.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Raw Quinoa per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Raw Quinoa:

• 7 ounces of Toasted Sunflower Seeds have 2.8 times more Vitamin B3, 9.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Quinoa.
• Both Toasted Sunflower Seeds and Raw Quinoa provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Raw Quinoa:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus and 1.7 times more Zinc than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 1.5 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Raw Quinoa contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 9.4 times more Fat, 8.4 times more Saturated Fat, 12.6 times more Omega 6, 1.6 times more Fiber and 1.2 times more Protein than Raw Quinoa.
• While 7 oz of Raw Quinoa contain 3.3 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.