Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Cholesterol-free Diet Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cholesterol-free Diet Mayonnaise	1%	91%	8%

Macro Nutrients

	Roasted Sunflower Seeds	Cholesterol-free Diet Mayonnaise	Recommended Dietary Allowance
Energy	201% 5820kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	343% 333g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	144% 46g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1330% 21.3g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1022% 174g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	51.5% 67g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	58% 42g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cholesterol-free Diet Mayonnaise	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	0% 0mg	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	0% 0μg	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	429% 64.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	206% 247μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cholesterol-free Diet Mayonnaise	Recommended Dietary Allowance
Calcium	70% 700mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	489% 7330mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.32% 12g	15% 560g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cholesterol-free Diet Mayonnaise per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cholesterol-free Diet Mayonnaise to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Cholesterol-free Diet Mayonnaise:

• 1 kilogram of Roasted Sunflower Seeds has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and 4.1 times more Vitamin E than Cholesterol-free Diet Mayonnaise.
• While 1 kg of Cholesterol-free Diet Mayonnaise contains 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cholesterol-free Diet Mayonnaise have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cholesterol-free Diet Mayonnaise 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 Cholesterol-free Diet Mayonnaise:

• 1 kilogram of Roasted Sunflower Seeds has more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, 12.7 times more Potassium, 49.6 times more Selenium and more Zinc than Cholesterol-free Diet Mayonnaise.
• While 1 kg of Cholesterol-free Diet Mayonnaise contains 244.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cholesterol-free Diet Mayonnaise lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Energy, 1.5 times more Fat, 1.9 times more Omega 6, 3.6 times more Carbohydrate, more Fiber and 21.5 times more Protein than Cholesterol-free Diet Mayonnaise.
• While 1 kg of Cholesterol-free Diet Mayonnaise contains 30.8 times more Omega 3 and 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cholesterol-free Diet Mayonnaise offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Cholesterol-free Diet Mayonnaise provide inadequate amounts of Fiber and Protein