Comparing Nutrients in 1 kilogram Frostings, white, fluffy, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, white, fluffy, dry mix	2%	0%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frostings, white, fluffy, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3710kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	730% 949g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	41% 23g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frostings, white, fluffy, dry mix	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	0.83% 0.01mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	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	7.5% 30μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, white, fluffy, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	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	10% 70mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frostings, white, fluffy, dry mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 106 times more Vitamin B1, 4.2 times more Vitamin B2, 7 times more Vitamin B3, 135.4 times more Vitamin B5, 804 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin C than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Frostings, white, fluffy, dry mix vs Roasted Sunflower Seeds:

• Frostings, white, fluffy, dry mix have 78 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 49.5 times more Copper, 42.2 times more Iron, 43 times more Magnesium, 301.4 times more Manganese, 165 times more Phosphorus, 7.3 times more Potassium, 19.3 times more Selenium and 529 times more Zinc than Frostings, white, fluffy, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Frostings, white, fluffy, dry mix have 3.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, more Fat, more Fiber and 8.4 times more Protein than Frostings, white, fluffy, dry mix.
• Both Frostings, white, fluffy, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.