Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned With Added Nutrients Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Energy	201% 5840kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	92% 119g	130g per day for Men 19-50 years
Sugars	36% 26g	156% 113g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	371% 208g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	8.46% 0.11mg	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	2.5% 10μg	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	329% 296mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned With Added Nutrients Fruit Punch Drink	Recommended Dietary Allowance
Calcium	78% 780mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	11% 0.1mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	36.5% 0.84mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Canned With Added Nutrients Fruit Punch Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Canned With Added Nutrients Fruit Punch Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 1 kilogram of Sunflower Seeds has 296 times more Vitamin B1, 15.4 times more Vitamin B2, 396.9 times more Vitamin B3, 80.7 times more Vitamin B5, 122.3 times more Vitamin B6, 227 times more Vitamin B9 and 3517 times more Vitamin E than Canned With Added Nutrients Fruit Punch Drink.
• While 1 kg of Canned With Added Nutrients Fruit Punch Drink contains 21.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Canned With Added Nutrients Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned With Added Nutrients Fruit Punch Drink:

• 1 kilogram of Sunflower Seeds has 9.8 times more Calcium, 180 times more Copper, 58.3 times more Iron, 108.3 times more Magnesium, 23.2 times more Manganese, 220 times more Phosphorus, 20.8 times more Potassium, 265 times more Selenium and 500 times more Zinc than Canned With Added Nutrients Fruit Punch Drink.
• While 1 kg of Canned With Added Nutrients Fruit Punch Drink contains 4.2 times more Sodium and 18.6 times more Water than Dried Sunflower Seed Kernels.
• 1 kilogram of Canned With Added Nutrients Fruit Punch Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 12.4 times more Energy, more Fat, more Saturated Fat, 60 times more Omega 3, 11525 times more Omega 6, 1.7 times more Carbohydrate, 43 times more Fiber and more Protein than Canned With Added Nutrients Fruit Punch Drink.
• While 1 kg of Canned With Added Nutrients Fruit Punch Drink contains 4.3 times more Sugars than Dried Sunflower Seed Kernels.
• 1 kilogram of Canned With Added Nutrients Fruit Punch Drink provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein