Comparing Nutrients in 14 ounces Frostings, glaze, prepared-from-recipe VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.7% 1353kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	3.36% 1.08g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	873% 148g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	63% 81.7g	130g per day for Men 19-50 years
Sugars	440% 319g	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	0% 0g	120% 45.6g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.97% 0.15mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	8.27% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	2.65% 0.024mg	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	1.5% 0.12mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	7.37% 51.6mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	191% 21mg	11mg per day for Men 19-50 years
Water	1.64% 60.6g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, glaze, prepared-from-recipe VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frostings, glaze, prepared-from-recipe versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frostings, glaze, prepared-from-recipe vs Toasted Sunflower Seeds:

• 14 ounces of Frostings, glaze, prepared-from-recipe have more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 54.2 times more Vitamin B1, 6.3 times more Vitamin B2, 107.6 times more Vitamin B3, 138.4 times more Vitamin B5, 134.2 times more Vitamin B6 and 238 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Frostings, glaze, prepared-from-recipe as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frostings, glaze, prepared-from-recipe vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Calcium, 305.7 times more Copper, 227 times more Iron, 64.5 times more Magnesium, 151 times more Manganese, 89.1 times more Phosphorus, 16.4 times more Potassium and 88.3 times more Zinc than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frostings, glaze, prepared-from-recipe have 4.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 107.2 times more Fat, 22 times more Saturated Fat, 7.9 times more Omega 3, 656 times more Omega 6, more Fiber and 39.1 times more Protein than Frostings, glaze, prepared-from-recipe.
• 14 ounces of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein