Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Energy	20.4% 592kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	NA	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	36% 20g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	48.6% 0.63mg	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	28% 112μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Fireweed Leaves	Recommended Dietary Allowance
Calcium	8.7% 87mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	35.6% 0.32mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	291% 6.7mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.9% 70.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 9.7 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain more Vitamin A and 2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Fireweed Leaves have similar amounts of Vitamin B3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Sunflower Seed Kernels have 5.6 times more Copper, 1.8 times more Iron, 10.5 times more Phosphorus, 86.9 times more Selenium and 2 times more Zinc than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 4.9 times more Calcium, 3.2 times more Manganese, 11.3 times more Sodium and 46 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Fireweed Leaves have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 5.7 times more Energy, 18.7 times more Fat and 4.3 times more Protein than Raw Fireweed Leaves.
• Both Oil Roasted Sunflower Seed Kernels and Raw Fireweed Leaves have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.