Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Red Wine Vinegar

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Red Wine Vinegar	13%	0%	87%

Macro Nutrients

	Toasted Sunflower Seeds	Red Wine Vinegar	Recommended Dietary Allowance
Energy	84.7% 2457kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	0.82% 1.07g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	120% 45.6g	0% 0g	38g per day for Men 19-50 years
Protein	122% 68.3g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Red Wine Vinegar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	NA	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	236% 945μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Toasted Sunflower Seeds	Red Wine Vinegar	Recommended Dietary Allowance
Calcium	22.6% 226mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	4.4% 0.04mg	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	338% 27mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	7.94% 0.18mg	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	657% 4596mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Red Wine Vinegar per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Red Wine Vinegar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Red Wine Vinegar:

• Both Toasted Sunflower Seed Kernels no Salt and Red Wine Vinegar have similar amounts of vitamins per 14 oz
• Both Toasted Sunflower Seed Kernels no Salt as well as Red Wine Vinegar have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Red Wine Vinegar:

• 14 ounces of Toasted Sunflower Seeds have 9.5 times more Calcium, 183.4 times more Copper, 15.1 times more Iron, 32.3 times more Magnesium, 46 times more Manganese, 144.8 times more Phosphorus, 12.6 times more Potassium and 176.7 times more Zinc than Red Wine Vinegar.
• While 14 oz of Red Wine Vinegar contain 94.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Red Wine Vinegar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 32.6 times more Energy, more Fat, more Saturated Fat, 76.3 times more Carbohydrate, more Fiber and 430.3 times more Protein than Red Wine Vinegar.
• 14 ounces of Red Wine Vinegar provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein