Comparing Nutrients in 100 grams Sunflower Seeds VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	20% 584kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	48.7% 63.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	51.5% 37.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	63% 24g	38g per day for Men 19-50 years
Protein	37% 20.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	47.5% 0.62mg	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	56.8% 227μg	73.8% 295μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	7.8% 78mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	181% 1.63mg	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	65.6% 5.25mg	84% 6.73mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	23.4% 0.54mg	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	94% 660mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	103% 3494mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 5.5 times more Vitamin B1, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin C and 3517 times more Vitamin E than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 1.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Dried Oriental Radishes:

• Dried Sunflower Seed Kernels have 1.9 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 75.7 times more Selenium and 2.3 times more Zinc than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 8.1 times more Calcium, 1.3 times more Iron, 5.4 times more Potassium and 30.9 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Oriental Radishes have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 71.5 times more Fat, 20.4 times more Saturated Fat, 197 times more Omega 6 and 2.6 times more Protein than Dried Oriental Radishes.
• While Dried Oriental Radishes contain 3.4 times more Omega 3, 3.2 times more Carbohydrate, 14.2 times more Sugars and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Oriental Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.