Comparing Nutrients in 14 ounces RowalVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Rowalvs Oil Roasted Sunflower Seeds

15%441kcal

Energy

81%2350kcal

441 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

8.2%7.94g

Fat

210%204g

7.94 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

3.04%0.97g

Saturated Fat

87.7%28g

0.97 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

Omega 3

20%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

Omega 6

799%136g

NA gvs136 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

73%95g

Carbohydrate

70%91g

95 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

77%56g

Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

56 gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

2.74%2g

Fructose

0%0g

≤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]

2 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%4.37g

Glucose

%2.94g

4.37 gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%49.6g

Sucrose

%9.4g

49.6 gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

64.8%24.6g

Fiber

111%42g

24.6 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

16.3%9.13g

Protein

142%79.6g

9.13 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Rowalvs Oil Roasted Sunflower Seeds

8.38%75.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

75.4 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

106%1.27mg

Thiamine

NA mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

85.5%1.1mg

Riboflavin

NA mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

551%27.5mg

Pantothenic acid

NA mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

242%3.14mg

Pyridoxine

NA mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

Vitamin B9

232%929μg

Folates and Folic Acid

NA μgvs929 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

114%102mg

Vitamin C

4.85%4.37mg

Ascorbic acid

102 mgvs4.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

961%144mg

Tocopherols and Tocotrienols

NA mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

NA μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Rowalvs Oil Roasted Sunflower Seeds

5.95%59.5mg

Calcium

34.5%345mg

59.5 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

467%4.2mg

Copper

796%7.16mg

4.2 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

109%8.73mg

Iron

212%17mg

8.73 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

30.2%127mg

Magnesium

120%504mg

127 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

26.7%0.62mg

Manganese

359%8.26mg

0.62 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

29.5%206mg

Phosphorus

646%4521mg

206 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

15.3%520mg

Potassium

56.4%1917mg

520 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

Selenium

564%310μg

NA μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

1.06%16mg

Sodium

0.79%12mg

16 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

15.5%1.7mg

Zinc

188%20.7mg

1.7 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

7.66%283g

Water

0.17%6.1g

283 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Rowal vs Oil Roasted Sunflower Seeds:

Raw Rowal has more Vitamin A and 23.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Rowal vs Oil Roasted Sunflower Seeds:

Raw Rowal has 46.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 13.4 times more Manganese, 21.9 times more Phosphorus, 3.7 times more Potassium and 12.1 times more Zinc than Raw Rowal.

Comparison of macro-nutrients per 14 ounces:

Raw Rowal has 4.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Energy, 25.7 times more Fat, 28.8 times more Saturated Fat, 1.7 times more Fiber and 8.7 times more Protein than Raw Rowal.
Both Raw Rowal and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Raw Rowal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

RowalVS Traditional PineappleOil Roasted Sunflower SeedsVS Traditional PineappleRowalVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces RowalVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: