Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	20.4% 592kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	3.36% 0.57g	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	45% 58.3g	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	NA	38g per day for Men 19-50 years
Protein	36% 20g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sisymbrium 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	60% 0.78mg	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	23.8% 95μg	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	34% 30.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	8.7% 87mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	12.2% 0.11mg	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	1.38% 0.11mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	74.8% 314mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	65.7% 1.5mg	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	0.86% 6mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	62.6% 2130mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.16% 6.1g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil Roasted Sunflower Seeds have 1.7 times more Vitamin B1, 7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 1.5 times more Vitamin B2, 4.1 times more Vitamin B3 and 27.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sisymbrium Seeds provide similar amounts of Vitamin B6 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 Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Oil Roasted Sunflower Seeds have 16.4 times more Copper, 38.9 times more Iron, 1.4 times more Manganese, 189.8 times more Phosphorus and 17.4 times more Zinc than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 18.8 times more Calcium, 2.5 times more Magnesium, 4.4 times more Potassium and 30.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 1.9 times more Energy, 11.2 times more Fat, 7.8 times more Saturated Fat, 59.8 times more Omega 6 and 1.7 times more Protein than Sisymbrium Seeds.
• While 100 g of Whole Dried Sisymbrium Seeds contain 17.9 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.