Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Frostings, glaze, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frostings, glaze, prepared-from-recipe	1%	1%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Energy	204% 5920kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	643% 837g	130g per day for Men 19-50 years
Sugars	43% 31g	1110% 804g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	0% 0g	38g per day for Men 19-50 years
Protein	358% 201g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	4.6% 0.06mg	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	585% 2340μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frostings, glaze, prepared-from-recipe	Recommended Dietary Allowance
Calcium	87% 870mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	6.67% 0.06mg	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	535% 42.8mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	6.1% 0.14mg	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	1627% 11390mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frostings, glaze, prepared-from-recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Frostings, glaze, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• 1 kilogram of Oil Roasted Sunflower Seeds has 53.3 times more Vitamin B1, 6.2 times more Vitamin B2, 105.9 times more Vitamin B3, 136.1 times more Vitamin B5, 132 times more Vitamin B6, 234 times more Vitamin B9 and more Vitamin K than Frostings, glaze, prepared-from-recipe.
• While 1 kg of Frostings, glaze, prepared-from-recipe contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Frostings, glaze, prepared-from-recipe have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Frostings, glaze, prepared-from-recipe:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.1 times more Calcium, 300.7 times more Copper, 142.7 times more Iron, 63.5 times more Magnesium, 148.6 times more Manganese, 87.6 times more Phosphorus, 16.1 times more Potassium, 78.2 times more Selenium and 86.8 times more Zinc than Frostings, glaze, prepared-from-recipe.
• 1 kilogram of Frostings, glaze, prepared-from-recipe lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 96.8 times more Fat, 26.1 times more Saturated Fat, 8.1 times more Omega 3, 600.1 times more Omega 6, more Fiber and 45.6 times more Protein than Frostings, glaze, prepared-from-recipe.
• While 1 kg of Frostings, glaze, prepared-from-recipe contains 3.7 times more Carbohydrate and 25.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Frostings, glaze, prepared-from-recipe provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein