Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1228kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	60% 23g	45% 17g	38g per day for Men 19-50 years
Protein	61% 34g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	205% 2.67mg	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	113% 450μg	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	465% 69.8mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 7 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Iron and 1.8 times more Phosphorus than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.5 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 7 oz.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.