Comparing Nutrients in 1 kilogram Sugar, turbinado VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Energy	138% 3990kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	768% 998g	154% 200g	130g per day for Men 19-50 years
Sugars	1368% 992g	36% 26g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 992g	% 25g	g per day for Men 19-50 years
Fiber	NA	226% 86g	38g per day for Men 19-50 years
Protein	0% 0g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1035% 13.5mg	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	NA	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	2000% 18mg	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	46.3% 3.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	848% 19.5mg	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	1.43% 10mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sugar, turbinado vs Sunflower Seeds:

Both Sugar, turbinado and Dried Sunflower Seed Kernels have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Sugar, turbinado vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 200 times more Copper, 14.2 times more Iron, 162.5 times more Magnesium, 42.4 times more Manganese, 660 times more Phosphorus, 22.2 times more Potassium and 166.7 times more Zinc than Sugar, turbinado.

Comparison of macro-nutrients per 1 kilogram:

• Sugar, turbinado has 5 times more Carbohydrate and 37.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, more Fat and more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.