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  6. Sunflower seeds vs. Ricotta

Sunflower seeds vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between sunflower seeds and ricotta

  • Ricotta has less vitamin E, copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, selenium, iron, and folate.
  • Sunflower seeds' daily need coverage for vitamin E is 234% more.
  • Sunflower seeds have 325 times more manganese than ricotta. Sunflower seeds have 1.95mg of manganese, while ricotta has 0.006mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Cheese, ricotta, whole milk.

Infographic

Sunflower seeds vs Ricotta infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +2854.5%
Contains more PotassiumPotassium +514.3%
Contains more IronIron +1281.6%
Contains more CopperCopper +8471.4%
Contains more ZincZinc +331%
Contains more PhosphorusPhosphorus +317.7%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +32400%
Contains more SeleniumSelenium +265.5%
Contains more CalciumCalcium +165.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +31872.7%
Contains more Vitamin B1Vitamin B1 +11284.6%
Contains more Vitamin B2Vitamin B2 +82.1%
Contains more Vitamin B3Vitamin B3 +7914.4%
Contains more Vitamin B5Vitamin B5 +430.5%
Contains more Vitamin B6Vitamin B6 +3027.9%
Contains more FolateFolate +1791.7%
Contains more CholineCholine +214.9%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Sunflower seeds Ricotta DV% diff.
Vitamin E 35.17mg 0.11mg 234%
Copper 1.8mg 0.021mg 198%
Polyunsaturated fat 23.137g 0.385g 152%
Vitamin B1 1.48mg 0.013mg 122%
Vitamin B6 1.345mg 0.043mg 100%
Manganese 1.95mg 0.006mg 85%
Magnesium 325mg 11mg 75%
Phosphorus 660mg 158mg 72%
Selenium 53µg 14.5µg 70%
Iron 5.25mg 0.38mg 61%
Fats 51.46g 12.98g 59%
Folate 227µg 12µg 54%
Vitamin B3 8.335mg 0.104mg 51%
Monounsaturated fat 18.528g 3.627g 37%
Zinc 5mg 1.16mg 35%
Fiber 8.6g 0g 34%
Calories 584kcal 174kcal 21%
Protein 20.78g 11.26g 19%
Vitamin B5 1.13mg 0.213mg 18%
Saturated fat 4.455g 8.295g 17%
Cholesterol 0mg 51mg 17%
Potassium 645mg 105mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 3µg 120µg 13%
Calcium 78mg 207mg 13%
Vitamin B2 0.355mg 0.195mg 12%
Choline 55.1mg 17.5mg 7%
Carbs 20g 3.04g 6%
Sodium 9mg 84mg 3%
Vitamin C 1.4mg 0mg 2%
Vitamin K 0µg 1.1µg 1%
Vitamin D 0IU 10IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 11.4g 3.04g N/A
Sugar 2.62g 0.27g N/A
Tryptophan 0.348mg 0.125mg 0%
Threonine 0.928mg 0.517mg 0%
Isoleucine 1.139mg 0.589mg 0%
Leucine 1.659mg 1.221mg 0%
Lysine 0.937mg 1.338mg 0%
Methionine 0.494mg 0.281mg 0%
Phenylalanine 1.169mg 0.556mg 0%
Valine 1.315mg 0.692mg 0%
Histidine 0.632mg 0.459mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +84.5%
Contains more FatsFats +296.5%
Contains more CarbsCarbs +557.9%
Contains more OtherOther +197.1%
Contains more WaterWater +1415.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Mono. FatMonounsaturated fat +410.8%
Contains more Poly. FatPolyunsaturated fat +5909.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.