Comparing Nutrients in 14 ounces Canned Ginger Root, Pickled, With Artificial Sweetener VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	63% 81.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	120% 45.6g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	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	6.6% 0.079mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.4% 294mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	14% 1.1mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	80.8% 1.86mg	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	1.13% 7.94mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	240% 3596mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Ginger Root, Pickled, With Artificial Sweetener VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Ginger Root, Pickled, With Artificial Sweetener 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 Canned Ginger Root, Pickled, With Artificial Sweetener vs Toasted Sunflower Seeds:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 16.3 times more Vitamin B1, 19 times more Vitamin B2, 190.8 times more Vitamin B3, 47.7 times more Vitamin B5, 21.8 times more Vitamin B6 and 238 times more Vitamin B9 than Canned Ginger Root, Pickled, With Artificial Sweetener.
• 14 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Ginger Root, Pickled, With Artificial Sweetener vs Toasted Sunflower Seeds:

• 14 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener have 1.3 times more Calcium, 302 times more Sodium and 92.3 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 101.9 times more Copper, 24.3 times more Iron, 32.3 times more Magnesium, 4.5 times more Manganese, 579 times more Phosphorus, 13.6 times more Potassium and 132.5 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• 14 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 31 times more Energy, 568 times more Fat, 160.9 times more Saturated Fat, 15.8 times more Omega 3, 1289.3 times more Omega 6, 4.3 times more Carbohydrate, 4.4 times more Fiber and 52.2 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• 14 ounces of Canned Ginger Root, Pickled, With Artificial Sweetener provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein