Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Toasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.3% 619kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	136% 23g	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	15.4% 20g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 2.5g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	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	27% 0.33mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	NA	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.7% 57mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	85% 6.8mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.2 times more Vitamin B5 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 100 g.
• Both Toasted Sunflower Seed Kernels no 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 Toasted Sunflower Seeds vs Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Iron and 1.8 times more Phosphorus than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 2.5 times more Magnesium and 1.3 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Copper, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Saturated Fat, 1.3 times more Omega 3, 1.6 times more Omega 6 and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Toasted Sunflower Seed Kernels no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.