Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Eggplant	13%	6%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Eggplant	Recommended Dietary Allowance
Energy	20.4% 592kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.37% 0.063g	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	4.52% 5.88g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.87% 3.53g	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	2.12% 1.54g	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	% 1.58g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.26g	g per day for Men 19-50 years
Fiber	28% 10.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	36% 20g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	6.46% 0.084mg	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	5.5% 22μg	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	2.44% 2.2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Eggplant	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	9% 0.081mg	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	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	10% 0.23mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.74% 229mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.5% 92g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 8.2 times more Vitamin B1, 7.6 times more Vitamin B2, 6.4 times more Vitamin B3, 24.7 times more Vitamin B5, 9.4 times more Vitamin B6, 10.6 times more Vitamin B9 and 121.1 times more Vitamin E than Eggplant.
• While 100 g of Raw Eggplant contain 2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Eggplant provide similar amounts of Vitamin K per 100 grams.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 9.7 times more Calcium, 22.3 times more Copper, 18.6 times more Iron, 9.1 times more Magnesium, 9 times more Manganese, 47.5 times more Phosphorus, 2.1 times more Potassium, 260.7 times more Selenium and 32.6 times more Zinc than Eggplant.
• While 100 g of Raw Eggplant contain 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Eggplant lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 23.7 times more Energy, 285 times more Fat, 207.9 times more Saturated Fat, 6.2 times more Omega 3, 543 times more Omega 6, 3.9 times more Carbohydrate, 3.5 times more Fiber and 20.5 times more Protein than Eggplant.
• While 100 g of Raw Eggplant contain more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Eggplant offer comparable quantities of Sugars per 100 grams.
• 100 grams of Eggplant provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein