Comparing Nutrients in 1 kilogram Frostings, glaze, prepared-from-recipe VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3410kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	643% 837g	154% 200g	130g per day for Men 19-50 years
Sugars	1110% 804g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	0% 0g	226% 86g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	1035% 13.5mg	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	2.5% 10μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, glaze, prepared-from-recipe	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	2000% 18mg	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	3.75% 0.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	848% 19.5mg	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	18.6% 130mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	4.13% 153g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, glaze, prepared-from-recipe vs Sunflower Seeds:

• Frostings, glaze, prepared-from-recipe have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 246.7 times more Vitamin B1, 7.9 times more Vitamin B2, 213.7 times more Vitamin B3, 22.2 times more Vitamin B5, 224.2 times more Vitamin B6, 227 times more Vitamin B9 and more Vitamin C than Frostings, glaze, prepared-from-recipe.
• Both Frostings, glaze, prepared-from-recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Frostings, glaze, prepared-from-recipe vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 300 times more Copper, 175 times more Iron, 162.5 times more Magnesium, 139.3 times more Manganese, 50.8 times more Phosphorus, 21.5 times more Potassium, 53 times more Selenium and 83.3 times more Zinc than Frostings, glaze, prepared-from-recipe.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, glaze, prepared-from-recipe have 4.2 times more Carbohydrate and 30.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 97.1 times more Fat, 16.4 times more Saturated Fat, 6 times more Omega 3, 404.4 times more Omega 6, more Fiber and 47.2 times more Protein than Frostings, glaze, prepared-from-recipe.
• Both Frostings, glaze, prepared-from-recipe as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.