Comparing Nutrients in 5 ounces RowalVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Rowal

15%

78%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Rowalvs Oil Roasted Sunflower Seeds

5.43%157kcal

Energy

29%839kcal

157 kcalvs839 kcal

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

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2.92%2.83g

Fat

75%72.7g

2.83 gvs72.7 g

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

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1.1%0.35g

Saturated Fat

31.3%10g

0.35 gvs10 g

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

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Omega 3

7.18%0.11g

NA gvs0.11 g

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

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Omega 6

285%48.5g

NA gvs48.5 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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26%34g

Carbohydrate

25%32.4g

34 gvs32.4 g

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

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27.6%20g

Sugars

6.1%4.4g

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

20 gvs4.4 g

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

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0.98%0.71g

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]

0.71 gvs0 g

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

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%1.56g

Glucose

%1.05g

1.56 gvs1.05 g

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

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%17.7g

Sucrose

%3.36g

17.7 gvs3.36 g

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

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23%8.8g

Fiber

39.5%15g

8.8 gvs15 g

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

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5.82%3.26g

Protein

50.8%28.4g

3.26 gvs28.4 g

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

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Vitamins

Rowalvs Oil Roasted Sunflower Seeds

3%27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

27 μgvs0 μg

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

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Vitamin B1

37.8%0.45mg

Thiamine

NA mgvs0.45 mg

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

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Vitamin B2

30.5%0.4mg

Riboflavin

NA mgvs0.4 mg

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

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Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

NA mgvs5.85 mg

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

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Vitamin B5

197%9.84mg

Pantothenic acid

NA mgvs9.84 mg

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

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Vitamin B6

86.4%1.12mg

Pyridoxine

NA mgvs1.12 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

83%332μg

Folates and Folic Acid

NA μgvs332 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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40.6%36.6mg

Vitamin C

1.73%1.56mg

Ascorbic acid

36.6 mgvs1.56 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

NA mgvs51.5 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Rowalvs Oil Roasted Sunflower Seeds

2.13%21.3mg

Calcium

12.3%123mg

21.3 mgvs123 mg

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

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167%1.5mg

Copper

284%2.56mg

1.5 mgvs2.56 mg

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

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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 .

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39%3.1mg

Iron

76%6.07mg

3.1 mgvs6.07 mg

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

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10.8%45.4mg

Magnesium

43%180mg

45.4 mgvs180 mg

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

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9.55%0.22mg

Manganese

128%2.95mg

0.22 mgvs2.95 mg

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

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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 .

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10.5%73.7mg

Phosphorus

231%1615mg

73.7 mgvs1615 mg

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

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5.46%186mg

Potassium

20%685mg

186 mgvs685 mg

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

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Selenium

202%111μg

NA μgvs111 μg

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

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0.38%5.67mg

Sodium

0.28%4.25mg

5.67 mgvs4.25 mg

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

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5.54%0.61mg

Zinc

67%7.4mg

0.61 mgvs7.4 mg

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

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2.74%101g

Water

0.059%2.2g

101 gvs2.2 g

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

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Lets compare vitamin content per 5 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 5 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 5 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 5 oz.
Both Raw Rowal as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces RowalVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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