Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Energy	81% 2350kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	34.5% 45g	130g per day for Men 19-50 years
Sugars	17% 12.3g	43.7% 31.7g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	34.5% 13g	38g per day for Men 19-50 years
Protein	142% 79.6g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	22.3% 0.29mg	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	232% 929μg	56.6% 226μg	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	4.85% 4.37mg	110% 99mg	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	961% 144mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Calcium	34.5% 345mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	25.6% 0.23mg	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	212% 17mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	21.7% 0.5mg	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	646% 4521mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	111% 1667mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.13% 338g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Prepared Horseradish:

• Oil Roasted Sunflower Seed Kernels have 40 times more Vitamin B1, 11.7 times more Vitamin B2, 10.7 times more Vitamin B3, 74.6 times more Vitamin B5, 10.8 times more Vitamin B6, 4.1 times more Vitamin B9, 3633 times more Vitamin E and 2.4 times more Vitamin K than Prepared Horseradish.
• While Prepared Horseradish contains 22.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared Horseradish have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Prepared Horseradish:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium, 31.1 times more Copper, 10.2 times more Iron, 4.7 times more Magnesium, 16.5 times more Manganese, 36.7 times more Phosphorus, 2 times more Potassium, 27.9 times more Selenium and 6.3 times more Zinc than Prepared Horseradish.
• While Prepared Horseradish contains 140 times more Sodium and 55.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 12.3 times more Energy, 74.3 times more Fat, 78.5 times more Saturated Fat, 1.5 times more Omega 3, 120 times more Omega 6, 2 times more Carbohydrate, 3.2 times more Fiber and 17 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 2.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared Horseradish have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.