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

Macros Ratio

	Protein	Fat	Carbs
Frostings, glaze, prepared-from-recipe	1%	1%	98%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	118% 3410kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	8.47% 2.7g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.35% 0.57g	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	1110% 804g	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	7.86% 4.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Frostings, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	2.5% 10μg	595% 2380μg	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	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

	Frostings, glaze, prepared-from-recipe	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	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	3.75% 0.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	18.6% 130mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frostings, glaze, prepared-from-recipe VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Frostings, glaze, prepared-from-recipe 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 Frostings, glaze, prepared-from-recipe vs Toasted Sunflower Seeds:

• 1 kilogram of Frostings, glaze, prepared-from-recipe has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 54.2 times more Vitamin B1, 6.3 times more Vitamin B2, 107.6 times more Vitamin B3, 138.4 times more Vitamin B5, 134.2 times more Vitamin B6 and 238 times more Vitamin B9 than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Frostings, glaze, prepared-from-recipe as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Calcium, 305.7 times more Copper, 227 times more Iron, 64.5 times more Magnesium, 151 times more Manganese, 89.1 times more Phosphorus, 16.4 times more Potassium and 88.3 times more Zinc than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frostings, glaze, prepared-from-recipe has 4.1 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 107.2 times more Fat, 22 times more Saturated Fat, 7.9 times more Omega 3, 656 times more Omega 6, more Fiber and 39.1 times more Protein than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein