Comparing Nutrients in 100 grams Sisymbrium Seeds VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 318kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	21.7% 12g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	61% 0.79mg	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	23.8% 95μg	58.5% 234μg	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	34% 30.7mg	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	163% 1633mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	200% 1.8mg	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	1.38% 0.11mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	74.8% 314mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	90% 2.08mg	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	0.86% 6mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	62.6% 2130mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	6.13% 92mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Sisymbrium Seeds versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sisymbrium Seeds vs Oil Roasted Sunflower Seeds:

• 100 grams of Sisymbrium Seeds have 1.5 times more Vitamin B2, 4.1 times more Vitamin B3 and 27.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Whole Dried Sisymbrium Seeds.
• Both Sisymbrium Seeds and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Whole Dried Sisymbrium Seeds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Sisymbrium Seeds vs Oil Roasted Sunflower Seeds:

• 100 grams of Sisymbrium Seeds have 18.8 times more Calcium, 2.5 times more Magnesium, 4.4 times more Potassium and 30.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 16.4 times more Copper, 38.9 times more Iron, 1.4 times more Manganese, 189.8 times more Phosphorus and 17.4 times more Zinc than Whole Dried Sisymbrium Seeds.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sisymbrium Seeds have 17.9 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 1.9 times more Energy, 11.2 times more Fat, 7.8 times more Saturated Fat, 59.8 times more Omega 6 and 1.7 times more Protein than Whole Dried Sisymbrium Seeds.