Comparing Nutrients in 1 kilogram Flan, caramel custard, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Flan, caramel custard, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	120% 3480kcal	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	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	705% 916g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	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	0% 0g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	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	0% 0mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	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	NA	0% 0IU	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

	Flan, caramel custard, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24% 240mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	2038% 18.3mg	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	10% 0.8mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	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	1.43% 10mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	387% 213μg	NA	55μg per day for Men 19-50 years
Sodium	288% 4320mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	482% 53mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Flan, caramel custard, dry mix VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Flan, caramel custard, dry mix versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flan, caramel custard, dry mix vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Flan, caramel custard, dry mix.
• 1 kilogram of Flan, caramel custard, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Flan, caramel custard, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Flan, caramel custard, dry mix vs Toasted Sunflower Seeds:

• 1 kilogram of Flan, caramel custard, dry mix has 144 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.4 times more Calcium, 122.3 times more Copper, 85.1 times more Iron, more Magnesium, 302 times more Manganese, 1158 times more Phosphorus, 3.2 times more Potassium and 132.5 times more Zinc than Flan, caramel custard, dry mix.
• 1 kilogram of Flan, caramel custard, dry mix lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flan, caramel custard, dry mix has 4.4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, more Fat, more Fiber and more Protein than Flan, caramel custard, dry mix.
• 1 kilogram of Flan, caramel custard, dry mix provide inadequate amounts of Fiber and Protein