Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Teff

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Teff	14%	6%	80%

Macro Nutrients

	Toasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	60% 23g	41.8% 16g	38g per day for Men 19-50 years
Protein	61% 34g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Teff	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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	73.6% 0.96mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Teff	Recommended Dietary Allowance
Calcium	11.3% 113mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	179% 1.6mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	797% 18.3mg	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	122% 851mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Teff per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Vitamin B3, 7.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Teff.
• Both Toasted Sunflower Seeds and Teff provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Teff have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.3 times more Copper, 2.7 times more Phosphorus and 1.5 times more Zinc than Teff.
• While 7 oz of Raw Teff contain 3.2 times more Calcium, 1.4 times more Magnesium and 4.4 times more Manganese than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Teff contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 23.9 times more Fat, 13.3 times more Saturated Fat, 39.9 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Teff.
• While 7 oz of Raw Teff contain 1.7 times more Omega 3 and 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.