Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	201% 5840kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	140% 182g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	65.8% 25g	38g per day for Men 19-50 years
Protein	371% 208g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	42.3% 0.55mg	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	568% 2270μg	72.5% 290μg	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	15.6% 14mg	26.7% 24mg	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	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	78% 780mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	108% 0.97mg	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	656% 52.5mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	105% 2.4mg	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	943% 6600mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	21.7% 802g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 7.1 times more Vitamin B2, 99.2 times more Vitamin B3, 7.5 times more Vitamin B5, 24.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 1.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 18.6 times more Copper, 14.6 times more Iron, 17.1 times more Magnesium, 8.1 times more Manganese, 38.8 times more Phosphorus, 3.9 times more Potassium, 48.2 times more Selenium and 21.7 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 18 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 8 times more Energy, 857.7 times more Fat, 495 times more Saturated Fat, 30 times more Omega 3, 1280.6 times more Omega 6, 3.4 times more Fiber and 24.7 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Dried Sunflower Seed Kernels and Canned Harvard Beets Solids and Liquids have similar amounts of Carbohydrate per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.