Comparing Nutrients in 1 kilogram Nance, canned, syrup, drained VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.8% 950kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	158% 206g	130g per day for Men 19-50 years
Sugars	216% 157g	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	113% 81.8g	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	% 74g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	184% 70g	303% 115g	38g per day for Men 19-50 years
Protein	10% 5.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	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	11.5% 0.15mg	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	NA	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	120% 108mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	42% 420mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	46.3% 3.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	10% 70mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Nance, canned, syrup, drained VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Nance, canned, syrup, drained 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 Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 1 kilogram of Nance, canned, syrup, drained has 7.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 21.7 times more Vitamin B1, 14.3 times more Vitamin B2, 14 times more Vitamin B3 and 53.7 times more Vitamin B6 than Nance, canned, syrup, drained.
• 1 kilogram of Nance, canned, syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Nance, canned, syrup, drained vs Toasted Sunflower Seeds:

• 1 kilogram of Nance, canned, syrup, drained has 74.9 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 34.6 times more Copper, 18.4 times more Iron, 8.1 times more Magnesium, 12.3 times more Manganese, 165.4 times more Phosphorus, 2.5 times more Potassium and 88.3 times more Zinc than Nance, canned, syrup, drained.
• 1 kilogram of Nance, canned, syrup, drained lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.5 times more Energy, 44.4 times more Fat, 1.6 times more Fiber and 30.7 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Nance, canned, syrup, drained provide inadequate amounts of Protein