Comparing Nutrients in 100 grams Oil Roasted Sunflower Seed Kernels with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 592kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15.4% 20g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.6% 2.62g	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% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	% 2.5g	g per day for Men 19-50 years
Fiber	28% 10.6g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	36% 20g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	103% 1.35mg	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	58.5% 234μg	56.8% 227μg	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	1.22% 1.1mg	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	242% 36.3mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	53.5% 4.3mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	84.8% 1.95mg	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	163% 1139mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seed Kernels with Salt vs Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels with Salt have 6.1 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 and Vitamin E per 100 g.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seed Kernels with Salt vs Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels with Salt have 1.7 times more Phosphorus, 1.5 times more Selenium and 33.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Magnesium and 1.3 times more Potassium than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels with Salt have 1.6 times more Saturated Fat, 1.4 times more Omega 3, 1.5 times more Omega 6 and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 100 g.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.