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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.4% 1228kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	60% 23g	55.4% 21g	38g per day for Men 19-50 years
Protein	61% 34g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oil Roasted 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% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.3% 113mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	96% 10.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.083% 3.06g	3700g per day for Men 19-50 years

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

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

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

Comparison of macro-nutrients per 7 ounces:

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