Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	79.7% 2310kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	2.03% 0.35g	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	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	15% 11g	13% 9.57g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	137% 76.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	257% 2314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	24% 0.31mg	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	24% 95μg	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	22% 20mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	27.8% 278mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.67% 147μg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	98% 2.25mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 12.2 times more Vitamin B3, 49.2 times more Vitamin B5, 10.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 90 times more Vitamin E than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain more Vitamin A, 3.6 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Canned Mixed Vegetables:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Calcium, 25.1 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 3.7 times more Manganese, 27.5 times more Phosphorus, 2.9 times more Potassium, 264.3 times more Selenium and 12.9 times more Zinc than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 71.3 times more Sodium and 72.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more Energy, 199.2 times more Fat, 102.3 times more Saturated Fat, 2.2 times more Omega 3, 376.8 times more Omega 6, 2.6 times more Carbohydrate, 3.7 times more Fiber and 7.5 times more Protein than Canned Mixed Vegetables, Solids.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mixed Vegetables, Solids have similar amounts of Sugars per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mixed Vegetables, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.