Comparing Nutrients in 14 ounces Canned Harvard Beets with Liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Harvard Beets with Liquids	4%	1%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Harvard Beets with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	116% 44g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Canned Harvard Beets with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.33mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	245% 3.2mg	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	28.8% 115μg	235% 941μg	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	10.6% 9.53mg	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Harvard Beets with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	807% 7.26mg	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	18% 1.43mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	364% 8.37mg	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	9.64% 67.5mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Harvard Beets with Liquids vs Roasted Sunflower Seeds:

• Canned Harvard Beets Solids and Liquids have 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 4.9 times more Vitamin B2, 83.8 times more Vitamin B3, 46.9 times more Vitamin B5, 14.6 times more Vitamin B6 and 8.2 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Harvard Beets with Liquids vs Roasted Sunflower Seeds:

• Canned Harvard Beets Solids and Liquids have 54 times more Sodium and 66.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 18.9 times more Copper, 10.6 times more Iron, 6.8 times more Magnesium, 8.8 times more Manganese, 67.9 times more Phosphorus, 5.2 times more Potassium, 72.1 times more Selenium and 23 times more Zinc than Canned Harvard Beets Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 8 times more Energy, 830 times more Fat, 579.9 times more Saturated Fat, 34.5 times more Omega 3, 1821.2 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Fiber and 23 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Canned Harvard Beets Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.