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Comparing Nutrients in 100 grams Sunflower SeedsVSRoasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Roasted Sunflower Seeds
12%
72%
16%
100 g ▼

Macro Nutrients

Sunflower SeedsvsRoasted Sunflower Seeds
20%
Energy
20%
584 kcalvs582 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
53%
Fat
51.3%
51.5 gvs49.8 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
37%
Protein
34.5%
20.8 gvs19.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
15.4%
Carbohydrate
18.5%
20 gvs24 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
3.6%
Sugars
3.77%
2.62 gvs2.73 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
22.6%
Fiber
29.2%
8.6 gvs11 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
14%
Saturated Fat
16.3%
4.46 gvs5.2 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.75%
Omega 3
4.3%
0.06 gvs0.069 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
136%
Omega 6
193%
23 gvs32.8 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.13%
Water
0.032%
4.73 gvs1.2 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Sunflower SeedsvsRoasted Sunflower Seeds
0.33%
Vitamin A
0%
3 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
123%
Thiamine
8.83%
1.48 mgvs0.11 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
27.3%
Vitamin B2
19%
0.36 mgvs0.25 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
52%
Vitamin B3
44%
8.34 mgvs7.04 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
103%
Vitamin B6
62%
1.35 mgvs0.8 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
1.56%
Vitamin C
1.56%
1.4 mgvs1.4 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
234%
Vitamin E
174%
35 mgvs26 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
2.25%
0 μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
56.8%
Folate
59.3%
227 μgvs237 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Sunflower SeedsvsRoasted Sunflower Seeds
7.8%
Calcium
7%
78 mgvs70 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
200%
Copper
203%
1.8 mgvs1.83 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
65.6%
Iron
47.5%
5.25 mgvs3.8 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
77.4%
Magnesium
30.7%
325 mgvs129 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
84.8%
Manganese
92%
1.95 mgvs2.1 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
94%
Phosphorus
165%
660 mgvs1155 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
19%
Potassium
25%
645 mgvs850 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
96%
Selenium
144%
53 μgvs79.3 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.6%
Sodium
0.2%
9 mgvs3 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
45.5%
Zinc
48%
5 mgvs5.3 mgRecommended Dietary Allowance is 11mg 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 Thiamine, 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. Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3, Vitamin C and Folate per 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 1.3 times more Fiber and 1.4 times more Omega 6 than Dried Sunflower Seed Kernels. Both Dried Sunflower Seed Kernels and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat, Protein, Carbohydrate, Sugars, Saturated Fat and Omega 3 per 100 g.




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