Comparing Nutrients in 14 ounces Frostings, chocolate, creamy, ready-to-eat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, ready-to-eat	1%	38%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	54.3% 1576kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	68.5% 22g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	49.7% 8.45g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	63% 81.7g	130g per day for Men 19-50 years
Sugars	316% 229g	NA	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	9.4% 3.57g	120% 45.6g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.95% 0.47mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	246% 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	0.99% 3.97μg	236% 945μg	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	0% 0mg	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	41.3% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	809% 7.28mg	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	70.4% 5.64mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	365% 8.4mg	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	44.8% 314mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frostings, chocolate, creamy, ready-to-eat vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 25 times more Vitamin B1, 16.8 times more Vitamin B2, 35.3 times more Vitamin B3, 252.1 times more Vitamin B5, 161 times more Vitamin B6, 238 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Toasted 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 Frostings, chocolate, creamy, ready-to-eat vs Toasted Sunflower Seeds:

• Frostings, chocolate, creamy, ready-to-eat have 61 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.1 times more Calcium, 9.2 times more Copper, 4.8 times more Iron, 6.1 times more Magnesium, 8.8 times more Manganese, 14.7 times more Phosphorus, 2.5 times more Potassium and 18.3 times more Zinc than Frostings, chocolate, creamy, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Frostings, chocolate, creamy, ready-to-eat have 1.2 times more Omega 3 and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 3.2 times more Fat, 17.6 times more Omega 6, 12.8 times more Fiber and 15.6 times more Protein than Frostings, chocolate, creamy, ready-to-eat.
• Both Frostings, chocolate, creamy, ready-to-eat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 14 oz.
• Both Frostings, chocolate, creamy, ready-to-eat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.