Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Well Tap Water

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Well Tap Water	0%	0%	0%

Macro Nutrients

	Toasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Energy	213% 6190kcal	0% 0kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	NA	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	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	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	303% 115g	0% 0g	38g per day for Men 19-50 years
Protein	307% 172g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	NA	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	595% 2380μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Well Tap Water	Recommended Dietary Allowance
Calcium	57% 570mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	17.8% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.45% 258μg	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	851% 68mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	0% 0mg	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	1654% 11580mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	27% 999g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Well Tap Water per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Well Tap Water:

• Both Toasted Sunflower Seed Kernels no Salt and Well Tap Water have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Well Tap Water:

• 1 kilogram of Toasted Sunflower Seeds has 19 times more Calcium, 114.6 times more Copper, more Iron, 129 times more Magnesium, more Manganese, more Phosphorus, more Potassium and 530 times more Zinc than Well Tap Water.
• While 1 kg of Well Tap Water contains 99.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Well Tap Water lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has more Energy, more Fat, more Carbohydrate, more Fiber and more Protein than Well Tap Water.
• 1 kilogram of Well Tap Water provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein