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

Macros Ratio

	Protein	Fat	Carbs
Frostings, vanilla, creamy, ready-to-eat	0%	35%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frostings, vanilla, creamy, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	144% 4180kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	563% 9g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	415% 70.5g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 679g	176% 229g	130g per day for Men 19-50 years
Sugars	870% 631g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	0% 0g	279% 106g	38g per day for Men 19-50 years
Protein	0% 0g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Frostings, vanilla, creamy, ready-to-eat	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, vanilla, creamy, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2004% 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	20% 1.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	4.07% 151g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Frostings, vanilla, creamy, ready-to-eat have 4.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 18.8 times more Vitamin B3, 126.2 times more Vitamin B5, more Vitamin B6, 29.3 times more Vitamin B9, more Vitamin C and 23.7 times more Vitamin E than Frostings, vanilla, creamy, ready-to-eat.
• Both Frostings, vanilla, creamy, ready-to-eat and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Frostings, vanilla, creamy, ready-to-eat as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Frostings, vanilla, creamy, ready-to-eat have 61.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, more Copper, 26.8 times more Iron, 127 times more Magnesium, more Manganese, 63.3 times more Phosphorus, 14.2 times more Potassium, 782 times more Selenium and 74.4 times more Zinc than Frostings, vanilla, creamy, ready-to-eat.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, vanilla, creamy, ready-to-eat have 11.1 times more Omega 3, 3 times more Carbohydrate and 20.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 3.2 times more Fat, 2.4 times more Saturated Fat, 4.9 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.