Comparing Nutrients in 14 ounces Jams and preserves, no sugar (with sodium saccharin), any flavor VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, no sugar (with sodium saccharin), any flavor	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 524kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	61% 79.4g	130g per day for Men 19-50 years
Sugars	207% 150g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	26% 9.92g	90% 34g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	411% 5.34mg	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	8.93% 35.7μg	225% 901μg	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	2.4% 0.36mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, no sugar (with sodium saccharin), any flavor	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	794% 7.14mg	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	20% 1.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	5.1% 35.7mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jams and preserves, no sugar (with sodium saccharin), any flavor vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, more Vitamin B3, 67.3 times more Vitamin B6, 25.2 times more Vitamin B9, more Vitamin C and 390.8 times more Vitamin E than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Jams and preserves, no sugar (with sodium saccharin), any flavor vs Sunflower Seeds:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 9.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 75 times more Copper, 13.1 times more Iron, 65 times more Magnesium, 73.3 times more Phosphorus, 9.3 times more Potassium, 31.2 times more Selenium and 83.3 times more Zinc than Jams and preserves, no sugar (with sodium saccharin), any flavor.

Comparison of macro-nutrients per 14 ounces:

• Jams and preserves, no sugar (with sodium saccharin), any flavor have 2.7 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Energy, 171.5 times more Fat, 278.4 times more Saturated Fat, 261.9 times more Omega 6, 3.4 times more Fiber and 69.3 times more Protein than Jams and preserves, no sugar (with sodium saccharin), any flavor.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Jams and preserves, no sugar (with sodium saccharin), any flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.