Comparing Nutrients in 1 kilogram Frostings, vanilla, creamy, ready-to-eat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	563% 9g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	185% 241g	130g per day for Men 19-50 years
Sugars	870% 631g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	0% 0g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Roasted 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	8.33% 0.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	618% 8.04mg	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	20% 80μg	593% 2370μg	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	102% 15.3mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2033% 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	20% 1.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	917% 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	25.7% 180mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	123% 1840mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	4.07% 151g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, vanilla, creamy, ready-to-eat vs Roasted Sunflower Seeds:

• Frostings, vanilla, creamy, ready-to-eat have 1.2 times more Vitamin B2 and 4.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 32 times more Vitamin B3, 128 times more Vitamin B5, more Vitamin B6, 29.6 times more Vitamin B9, more Vitamin C and 17.1 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Dry Roasted 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 Frostings, vanilla, creamy, ready-to-eat vs Roasted Sunflower Seeds:

• Frostings, vanilla, creamy, ready-to-eat have 61.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, more Copper, 23.8 times more Iron, 129 times more Magnesium, more Manganese, 64.2 times more Phosphorus, 25 times more Potassium, 793 times more Selenium and 75.6 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, vanilla, creamy, ready-to-eat have 13.1 times more Omega 3, 2.8 times more Carbohydrate and 23.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 3.1 times more Fat, 1.8 times more Saturated Fat, 4.6 times more Omega 6, more Fiber and more Protein than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.