Comparing Nutrients in 14 ounces Nance, canned, syrup, drained VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 377kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	63% 81.7g	130g per day for Men 19-50 years
Sugars	85.7% 62g	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	44.8% 32.5g	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	% 29.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	73% 27.8g	120% 45.6g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	NA	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.6% 43mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	18.4% 1.47mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	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	3.97% 27.8mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	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	8.03% 297g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Nance, canned, syrup, drained 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 Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 14 ounces of Nance, canned, syrup, drained have 7.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 14.3 times more Vitamin B2, 14 times more Vitamin B3 and 53.7 times more Vitamin B6 than Nance, canned, syrup, drained.
• 14 ounces of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 14 ounces of Nance, canned, syrup, drained have 74.9 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 34.6 times more Copper, 18.4 times more Iron, 8.1 times more Magnesium, 12.3 times more Manganese, 165.4 times more Phosphorus, 2.5 times more Potassium and 88.3 times more Zinc than Nance, canned, syrup, drained.
• 14 ounces of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 44.4 times more Fat, 1.6 times more Fiber and 30.7 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Nance, canned, syrup, drained provide inadequate amounts of Protein