Comparing Nutrients in 1 kilogram Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	50%	0%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.34% 10kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.92% 1.2g	158% 206g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	0% 0g	303% 115g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	619% 8.05mg	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	0% 0μg	595% 2380μg	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	0% 0mg	15.6% 14mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	13% 520μg	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	2.5% 0.2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	919% 21mg	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	14.3% 100mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	27% 997g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 65 times more Vitamin B1, 12.4 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine vs Toasted Sunflower Seeds:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine has 99.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 917 times more Copper, 340.5 times more Iron, more Magnesium, more Manganese, 115.8 times more Phosphorus, 70.1 times more Potassium and 530 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 619 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, 171.6 times more Carbohydrate, more Fiber and 143.4 times more Protein than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.