Comparing Nutrients in 1 kilogram Sunflower Seeds VS Jellies

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Jellies	0%	0%	100%

Macro Nutrients

	Sunflower Seeds	Jellies	Recommended Dietary Allowance
Energy	201% 5840kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.16% 0.05g	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	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	538% 700g	130g per day for Men 19-50 years
Sugars	36% 26g	706% 512g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	371% 208g	2.68% 1.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Jellies	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	2.25% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	15.4% 0.2mg	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	5% 20μg	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	10% 9mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Jellies	Recommended Dietary Allowance
Calcium	78% 780mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18.3% 730μg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	57.4% 1.32mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.05% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Jellies per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Jellies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Jellies:

• 1 kilogram of Sunflower Seeds has 1480 times more Vitamin B1, 13.7 times more Vitamin B2, 231.5 times more Vitamin B3, 5.7 times more Vitamin B5, 67.3 times more Vitamin B6, 113.5 times more Vitamin B9 and more Vitamin E than Jellies.
• 1 kilogram of Jellies have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Jellies have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Jellies:

• 1 kilogram of Sunflower Seeds has 11.1 times more Calcium, 163.6 times more Copper, 27.6 times more Iron, 54.2 times more Magnesium, 14.8 times more Manganese, 110 times more Phosphorus, 11.9 times more Potassium, 132.5 times more Selenium and 166.7 times more Zinc than Jellies.
• While 1 kg of Jellies contains 3.3 times more Sodium than Dried Sunflower Seed Kernels.
• 1 kilogram of Jellies lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 2.2 times more Energy, 2573 times more Fat, 891 times more Saturated Fat, 60 times more Omega 3, 7683.3 times more Omega 6, 8.6 times more Fiber and 138.5 times more Protein than Jellies.
• While 1 kg of Jellies contains 3.5 times more Carbohydrate and 19.5 times more Sugars than Dried Sunflower Seed Kernels.
• 1 kilogram of Jellies provide inadequate amounts of Omega 3, Omega 6 and Protein