Comparing Nutrients in 1 kilogram Sweetened Dried Mango VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sweetened Dried Mango	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	110% 3190kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 786g	158% 206g	130g per day for Men 19-50 years
Sugars	914% 663g	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	63% 24g	303% 115g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	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	170% 680μg	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	470% 423mg	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	268% 40mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	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	28.8% 2.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4348% 100mg	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	71.4% 500mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	NA	55μg per day for Men 19-50 years
Sodium	108% 1620mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	482% 53mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Mango VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Mango 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 Sweetened Dried Mango vs Toasted Sunflower Seeds:

• 1 kilogram of Sweetened Dried Mango has more Vitamin A and 30.2 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Sweetened Dried Mango.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Sweetened Dried Mango as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Mango vs Toasted Sunflower Seeds:

• 1 kilogram of Sweetened Dried Mango has 4.7 times more Manganese and 54 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains more Calcium, 6.1 times more Copper, 29.6 times more Iron, 6.5 times more Magnesium, 23.2 times more Phosphorus, 1.8 times more Potassium and 17.7 times more Zinc than Sweetened Dried Mango.
• 1 kilogram of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Mango has 2 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.9 times more Energy, 48.1 times more Fat, 20.7 times more Saturated Fat, 613 times more Omega 6, 4.8 times more Fiber and 7 times more Protein than Sweetened Dried Mango.
• 1 kilogram of Sweetened Dried Mango provide inadequate amounts of Omega 6