Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Millet

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Millet	12%	10%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Energy	21.3% 619kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	7.38% 0.12g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	38% 11.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.5% 238μg	21.3% 85μg	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	1.56% 1.4mg	0% 0mg	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	NA	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Millet	Recommended Dietary Allowance
Calcium	5.7% 57mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	83.3% 0.75mg	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	85% 6.8mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	71% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	65.6% 29.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	165% 1158mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Millet per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Millet:

• 100 grams of Toasted Sunflower Seeds have 8.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Millet.
• While 100 g of Raw Millet contain 1.3 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Millet provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Millet:

• 100 grams of Toasted Sunflower Seeds have 7.1 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 1.3 times more Manganese, 4.1 times more Phosphorus, 2.5 times more Potassium and 3.2 times more Zinc than Millet.
• Both Toasted Sunflower Seeds and Millet contain similar levels of Magnesium per 100 grams.
• 100 grams of Millet lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Energy, 13.5 times more Fat, 8.2 times more Saturated Fat, 18.6 times more Omega 6, 1.4 times more Fiber and 1.6 times more Protein than Millet.
• While 100 g of Raw Millet contain 1.5 times more Omega 3 and 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.