Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Energy	213% 6190kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	87% 113g	130g per day for Men 19-50 years
Sugars	NA	110% 80g	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	87% 33g	38g per day for Men 19-50 years
Protein	307% 172g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	56% 0.73mg	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	143% 570μg	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	277% 249mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Calcium	57% 570mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	64.4% 0.58mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	54.8% 1.26mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	280% 4200mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23% 851g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Prepared Horseradish:

• Toasted Sunflower Seed Kernels no Salt have 40.6 times more Vitamin B1, 11.9 times more Vitamin B2, 10.9 times more Vitamin B3, 75.9 times more Vitamin B5, 11 times more Vitamin B6 and 4.2 times more Vitamin B9 than Prepared Horseradish.
• While Prepared Horseradish contains 17.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Prepared Horseradish have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Prepared Horseradish:

• Toasted Sunflower Seed Kernels no Salt have 31.6 times more Copper, 16.2 times more Iron, 4.8 times more Magnesium, 16.8 times more Manganese, 37.4 times more Phosphorus, 2 times more Potassium and 6.4 times more Zinc than Prepared Horseradish.
• While Prepared Horseradish contains 140 times more Sodium and 85.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Prepared Horseradish have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt have 12.9 times more Energy, 82.3 times more Fat, 66.1 times more Saturated Fat, 1.5 times more Omega 3, 131.2 times more Omega 6, 1.8 times more Carbohydrate, 3.5 times more Fiber and 14.6 times more Protein than Prepared Horseradish.
• Both Toasted Sunflower Seed Kernels no Salt as well as Prepared Horseradish have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.