Comparing Nutrients in 1 kilogram Prepared Horseradish VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.6% 480kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	158% 206g	130g per day for Men 19-50 years
Sugars	110% 80g	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	87% 33g	303% 115g	38g per day for Men 19-50 years
Protein	21% 12g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	Toasted 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	6.67% 0.08mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	143% 570μg	595% 2380μg	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	277% 249mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56% 560mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	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	52.5% 4.2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	44.3% 310mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	280% 4200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	23% 851g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 17.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 40.6 times more Vitamin B1, 11.9 times more Vitamin B2, 10.9 times more Vitamin B3, 75.9 times more Vitamin B5, 11 times more Vitamin B6 and 4.2 times more Vitamin B9 than Prepared Horseradish.
• Both Prepared Horseradish as well as Toasted 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 Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 140 times more Sodium and 85.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 31.6 times more Copper, 16.2 times more Iron, 4.8 times more Magnesium, 16.8 times more Manganese, 37.4 times more Phosphorus, 2 times more Potassium and 6.4 times more Zinc than Prepared Horseradish.
• Both Prepared Horseradish and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 82.3 times more Fat, 66.1 times more Saturated Fat, 1.5 times more Omega 3, 131.2 times more Omega 6, 1.8 times more Carbohydrate, 3.5 times more Fiber and 14.6 times more Protein than Prepared Horseradish.
• Both Prepared Horseradish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.