Comparing Nutrients in 100 grams Sunflower Seeds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 584kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	193% 32.8g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.77% 2.73g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	37% 20.8g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	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	123% 1.48mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	62% 0.8mg	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	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.8% 78mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	203% 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	65.6% 5.25mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	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	94% 660mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.032% 1.2g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 14 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6 and 1.3 times more Vitamin E than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Sunflower Seed Kernels have 1.4 times more Iron and 2.5 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Omega 6 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Carbohydrate, Sugars and Protein per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.