Comparing Nutrients in 1 kilogram Succotash VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Succotash	19%	9%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Succotash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 990kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.94% 1.9g	163% 52g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	24.2% 4.12g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	37.7% 27.3g	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	100% 38g	292% 111g	38g per day for Men 19-50 years
Protein	90% 50.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Succotash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	618% 8.04mg	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	100% 400μg	593% 2370μg	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	168% 151mg	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Succotash	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	2033% 18.3mg	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	229% 18.3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	299% 6.88mg	917% 21mg	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	161% 1130mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	109% 3690mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	19.8% 731g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Succotash vs Roasted Sunflower Seeds:

• Raw Succotash has more Vitamin A, 2 times more Vitamin B1 and 10.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 4.4 times more Vitamin B3, 55 times more Vitamin B5, 6.2 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Succotash.
• Both Raw Succotash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Succotash vs Roasted Sunflower Seeds:

• Raw Succotash has 60.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 9.8 times more Copper, 2.1 times more Iron, 2.7 times more Magnesium, 3.1 times more Manganese, 10.2 times more Phosphorus, 2.3 times more Potassium, 132.2 times more Selenium and 8.7 times more Zinc than Raw Succotash.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.9 times more Energy, 48.8 times more Fat, 27.5 times more Saturated Fat, 79.6 times more Omega 6, 2.9 times more Fiber and 3.8 times more Protein than Raw Succotash.
• Both Raw Succotash and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Raw Succotash as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.