Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	204% 5920kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	55% 71.3g	130g per day for Men 19-50 years
Sugars	43% 31g	NA	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	100% 38g	38g per day for Men 19-50 years
Protein	358% 201g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	59.2% 0.77mg	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	45% 180μg	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	12.2% 11mg	42.2% 38mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	87% 870mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.25% 370μg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	186% 4.27mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	149% 2240mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Canned Mixed Vegetables with Liquids:

• Oil Roasted Sunflower Seed Kernels have 9.4 times more Vitamin B1, 7 times more Vitamin B2, 8.6 times more Vitamin B3, 60.9 times more Vitamin B5, 10.3 times more Vitamin B6 and 13 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
• While Canned Mixed Vegetables Solids and Liquids contain 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Canned Mixed Vegetables with Liquids:

• Oil Roasted Sunflower Seed Kernels have 4.1 times more Calcium, 17.3 times more Copper, 6.6 times more Iron, 8.5 times more Magnesium, 4.9 times more Manganese, 30.8 times more Phosphorus, 3.5 times more Potassium, 391 times more Selenium and 10.2 times more Zinc than Canned Mixed Vegetables Solids and Liquids.
• While Canned Mixed Vegetables Solids and Liquids contain 74.7 times more Sodium and 58.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 16.4 times more Energy, 205.2 times more Fat, 138.6 times more Saturated Fat, 2.5 times more Omega 3, 388.7 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Fiber and 14.1 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.