Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Canned Ginger Root, Pickled, With Artificial Sweetener

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Energy	201% 5820kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	37% 48.3g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	68.4% 26g	38g per day for Men 19-50 years
Protein	345% 193g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	28.5% 0.37mg	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	593% 2370μg	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	0% 0mg	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	1740% 261mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Ginger Root, Pickled, With Artificial Sweetener	Recommended Dietary Allowance
Calcium	70% 700mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	20% 0.18mg	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	475% 38mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	203% 4.68mg	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	1650% 11550mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	604% 9060mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Canned Ginger Root, Pickled, With Artificial Sweetener per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Canned Ginger Root, Pickled, With Artificial Sweetener to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• 1 kilogram of Roasted Sunflower Seeds has 5.3 times more Vitamin B1, 16.4 times more Vitamin B2, 320.1 times more Vitamin B3, 47.6 times more Vitamin B5, 21.7 times more Vitamin B6, 237 times more Vitamin B9, 145 times more Vitamin E and 1.2 times more Vitamin K than Canned Ginger Root, Pickled, With Artificial Sweetener.
• 1 kilogram of Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Ginger Root, Pickled, With Artificial Sweetener have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Canned Ginger Root, Pickled, With Artificial Sweetener:

• 1 kilogram of Roasted Sunflower Seeds has 101.7 times more Copper, 13.6 times more Iron, 32.3 times more Magnesium, 4.5 times more Manganese, 577.5 times more Phosphorus, 23.6 times more Potassium, 198.3 times more Selenium and 132.3 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• While 1 kg of Canned Ginger Root, Pickled, With Artificial Sweetener contains 302 times more Sodium and 76.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Ginger Root, Pickled, With Artificial Sweetener contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Ginger Root, Pickled, With Artificial Sweetener lack sufficient amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 29.1 times more Energy, 498 times more Fat, 141.1 times more Saturated Fat, 13.8 times more Omega 3, 1130.4 times more Omega 6, 5 times more Carbohydrate, more Sugars, 4.3 times more Fiber and 58.6 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• 1 kilogram of Canned Ginger Root, Pickled, With Artificial Sweetener provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein