Comparing Nutrients in 100 grams Rowal VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rowal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	16% 20.6g	130g per day for Men 19-50 years
Sugars	19.4% 14g	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	0.69% 0.5g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 12.5g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Rowal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.1% 19μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.81mg	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	NA	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 26mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.5% 15mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	204% 1.83mg	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	27.5% 2.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	92% 2.1mg	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	7.43% 52mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rowal vs Toasted Sunflower Seeds:

• Raw Rowal has more Vitamin A and 18.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Rowal vs Toasted Sunflower Seeds:

• Raw Rowal has 71.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Calcium, 1.7 times more Copper, 3.1 times more Iron, 4 times more Magnesium, 13.6 times more Manganese, 22.3 times more Phosphorus, 3.7 times more Potassium and 12.3 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt contain 5.6 times more Energy, 28.4 times more Fat, 24.3 times more Saturated Fat, 1.9 times more Fiber and 7.5 times more Protein than Raw Rowal.
• Both Raw Rowal and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
• Both Raw Rowal as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.