Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Frostings, vanilla, creamy, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%

Macro Nutrients

	Roasted Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Energy	79.7% 2310kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	66.4% 64.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	37% 12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	207% 269g	130g per day for Men 19-50 years
Sugars	15% 11g	345% 250g	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	116% 44g	0% 0g	38g per day for Men 19-50 years
Protein	137% 76.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	5.46% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	0% 0mg	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	235% 941μg	7.94% 31.8μg	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	0% 0mg	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	691% 104mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	43% 51.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frostings, vanilla, creamy, ready-to-eat	Recommended Dietary Allowance
Calcium	27.8% 278mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	0% 0mg	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	189% 15mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	0% 0mg	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	655% 4584mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	1.6% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Frostings, vanilla, creamy, ready-to-eat:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.6 times more Vitamin B1, 32 times more Vitamin B3, 128 times more Vitamin B5, more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 17.1 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frostings, vanilla, creamy, ready-to-eat have similar amounts of Vitamin B2 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Frostings, vanilla, creamy, ready-to-eat:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, more Copper, 23.8 times more Iron, 129 times more Magnesium, more Manganese, 64.2 times more Phosphorus, 25 times more Potassium, 793 times more Selenium and 75.6 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 61.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Energy, 3.1 times more Fat, 1.8 times more Saturated Fat, 4.6 times more Omega 6, more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• While Frostings, vanilla, creamy, ready-to-eat contain 13.1 times more Omega 3, 2.8 times more Carbohydrate and 23.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frostings, vanilla, creamy, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.