Comparing Nutrients in 14 ounces Sweeteners, sugar substitute, granulated, brown VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Sunflower Seeds	Recommended Dietary Allowance
Energy	47.5% 1377kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	259% 336g	61% 79.4g	130g per day for Men 19-50 years
Sugars	22% 16g	14.3% 10.4g	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	% 4.33g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	90% 34g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweeteners, sugar substitute, granulated, brown	Sunflower Seeds	Recommended Dietary Allowance
Calcium	349% 3489mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	794% 7.14mg	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	7.94% 0.64mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3.8% 0.087mg	336% 7.74mg	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	4.54% 31.8mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 14.1 times more Vitamin B5 and 89.7 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 14 ounces for Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

• Sweeteners, sugar substitute, granulated, brown have 11.3 times more Calcium and 63.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 257.1 times more Copper, 32.8 times more Iron, 54.2 times more Magnesium, 88.6 times more Manganese, 82.5 times more Phosphorus, 16.5 times more Potassium and 125 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 14 ounces:

• Sweeteners, sugar substitute, granulated, brown have 4.2 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, more Fat, 14.3 times more Fiber and 10.1 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.