Rowal, raw vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Rowal, raw
110 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
110 kcal
619 kcal
Protein
2.3 g
17.2 g
Carbs
23.9 g
20.6 g
Fiber
6.2 g
11.5 g
Sugars
14.1 g
~
Fat
2.0 g
56.8 g
Sodium
4 mg
613 mg
Key takeaways
- Rowal, raw has 82% fewer calories (110 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 2.3 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more carbs (20.6 g vs 23.9 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 6.2 g).
- Rowal, raw has more fat (2.0 g vs 56.8 g).
| Macronutrients | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 110 kcal | 619 kcal |
| Protein | 2.3 g | 17.2 g |
| Total Fat | 2.0 g | 56.8 g |
| Total Carbohydrate | 23.9 g | 20.6 g |
| Dietary Fiber | 6.2 g | 11.5 g |
| Total Sugars | 14.1 g | ~ |
| Water | 71.4 g | 1.0 g |
| Carbohydrates | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 23.9 g | 20.6 g |
| Dietary Fiber | 6.2 g | 11.5 g |
| Total Sugars | 14.1 g | ~ |
| Fats & Fatty Acids | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 2.0 g | 56.8 g |
| Saturated Fat | 0.2 g | 6.0 g |
| Monounsaturated Fat | ~ | 10.8 g |
| Polyunsaturated Fat | ~ | 37.5 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 79.0 mg |
| Omega-6 Fatty Acids | ~ | 37,390.0 mg |
| Protein & Amino Acids | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 2.3 g | 17.2 g |
| Histidine | ~ | 477.0 mg |
| Isoleucine | ~ | 861.0 mg |
| Leucine | ~ | 1,254.0 mg |
| Lysine | ~ | 708.0 mg |
| Methionine | ~ | 374.0 mg |
| Phenylalanine | ~ | 883.0 mg |
| Threonine | ~ | 702.0 mg |
| Tryptophan | ~ | 263.0 mg |
| Valine | ~ | 994.0 mg |
| Alanine | ~ | 844.0 mg |
| Arginine | ~ | 1,816.0 mg |
| Aspartic Acid | ~ | 1,848.0 mg |
| Cystine | ~ | 341.0 mg |
| Glutamic Acid | ~ | 4,216.0 mg |
| Glycine | ~ | 1,104.0 mg |
| Proline | ~ | 893.0 mg |
| Serine | ~ | 812.0 mg |
| Tyrosine | ~ | 503.0 mg |
| Vitamins | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | 0.0 mcg |
| Vitamin C | 25.8 mg | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 0.3 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | ~ | 4.2 mg |
| Vitamin B6 | ~ | 0.8 mg |
| Folate (B9) | ~ | 238.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.1 mg |
| Minerals | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 15.0 mg | 57.0 mg |
| Iron | 2.2 mg | 6.8 mg |
| Magnesium | 32.0 mg | 129.0 mg |
| Phosphorus | 52.0 mg | 1,158.0 mg |
| Potassium | 131.0 mg | 491.0 mg |
| Sodium | 4.0 mg | 613.0 mg |
| Zinc | 0.4 mg | 5.3 mg |
| Copper | 1.1 mg | 1.8 mg |
| Manganese | 0.2 mg | 2.1 mg |
| Selenium | ~ | 62.2 mcg |
| Sterols | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Rowal, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Ash | 0.4 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Rowal, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Rowal, raw has fewer calories: 110 kcal for Rowal, raw vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Rowal, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 2.3 g for Rowal, raw vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more fiber, Rowal, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 6.2 g for Rowal, raw vs 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Rowal, raw or Seeds, sunflower seed kernels, toasted, with salt added healthier?
Rowal, raw is lower in calories, and Seeds, sunflower seed kernels, toasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.