Comparing Nutrients in 7 ounces Water Convolvulus VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Water Convolvulus	42%	7%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.78% 6.2g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	NA	7.47% 5.4g	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	11% 4.17g	58% 22g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	69.5% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	123% 1.6mg	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	28.3% 113μg	118% 470μg	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	121% 109mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Water Convolvulus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.3% 153mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	404% 3.63mg	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	41.4% 3.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	182% 4.2mg	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	11% 77.4mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	15% 224mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have more Vitamin A and 39.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7.8 times more Vitamin B3, 49.9 times more Vitamin B5, 8.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Water Convolvulus vs Roasted Sunflower Seeds:

• Raw Water Convolvulus have 37.7 times more Sodium and 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 79.6 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 13.2 times more Manganese, 29.6 times more Phosphorus, 2.7 times more Potassium, 88.1 times more Selenium and 29.4 times more Zinc than Raw Water Convolvulus .
• Both Raw Water Convolvulus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 30.6 times more Energy, 249 times more Fat, 7.7 times more Carbohydrate, 5.3 times more Fiber and 7.4 times more Protein than Raw Water Convolvulus .
• Both Raw Water Convolvulus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.