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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Toasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.3% 619kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	201% 34.2g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	0% 0g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oil Roasted Sunflower Seeds	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	61% 0.79mg	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	58.5% 234μg	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	1.22% 1.1mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.7% 57mg	8.7% 87mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	90% 2.08mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	NA	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Toasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt have 1.6 times more Iron than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Toasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of macro-nutrients per 100 g
• Both Toasted Sunflower Seed Kernels no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.