Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	3%	1%	96%

Macro Nutrients

	Toasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Energy	213% 6190kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	115% 149g	130g per day for Men 19-50 years
Sugars	NA	192% 139g	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	26.3% 10g	38g per day for Men 19-50 years
Protein	307% 172g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	39.2% 0.51mg	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	7.5% 30μg	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	21% 19mg	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	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Recommended Dietary Allowance
Calcium	57% 570mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	77.8% 0.7mg	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	851% 68mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	64% 1.47mg	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	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids:

• 1 kilogram of Toasted Sunflower Seeds has 18.1 times more Vitamin B1, 15 times more Vitamin B2, 11 times more Vitamin B3, 115.7 times more Vitamin B5, 15.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids contains 1.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids:

• 1 kilogram of Toasted Sunflower Seeds has 9.5 times more Calcium, 26.2 times more Copper, 23.5 times more Iron, 25.8 times more Magnesium, 14.4 times more Manganese, 105.3 times more Phosphorus, 5.5 times more Potassium and 58.9 times more Zinc than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• While 1 kg of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids contains 84.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 10.9 times more Energy, 811.4 times more Fat, 595.3 times more Saturated Fat, 19.8 times more Omega 3, 1384.8 times more Omega 6, 1.4 times more Carbohydrate, 11.5 times more Fiber and 43 times more Protein than Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids.
• 1 kilogram of Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein