Comparing Nutrients in 14 ounces Sunflower Seeds VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	80% 2318kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	55.5% 72g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	26% 9.92g	38g per day for Men 19-50 years
Protein	147% 82.5g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	16.8% 0.22mg	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	225% 901μg	28.8% 115μg	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	6.17% 5.56mg	10.6% 9.53mg	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	931% 140mg	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

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	31% 310mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	42.8% 0.38mg	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	260% 21mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	41.6% 0.96mg	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	374% 2619mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 7.1 times more Vitamin B2, 99.2 times more Vitamin B3, 7.5 times more Vitamin B5, 24.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 18.6 times more Copper, 14.6 times more Iron, 17.1 times more Magnesium, 8.1 times more Manganese, 38.8 times more Phosphorus, 3.9 times more Potassium, 48.2 times more Selenium and 21.7 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 18 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 8 times more Energy, 857.7 times more Fat, 495 times more Saturated Fat, 30 times more Omega 3, 1280.6 times more Omega 6, 3.4 times more Fiber and 24.7 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Dried Sunflower Seed Kernels and Canned Harvard Beets Solids and Liquids have similar amounts of Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.