Comparing Nutrients in 1 pound Canned Whiskey Sour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Whiskey Sour	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Whiskey Sour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.8% 60.8g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	127% 48g	38g per day for Men 19-50 years
Protein	0% 0g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Whiskey Sour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.57% 0.091mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.73% 0.036mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	276% 3.6mg	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	0% 0μg	265% 1061μg	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	8.06% 7.26mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Whiskey Sour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	909% 8.2mg	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	0.57% 0.045mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.027mg	410% 9.43mg	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	3.9% 27.2mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Whiskey Sour VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Whiskey Sour versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Whiskey Sour vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 29.1 times more Vitamin B1, 46.7 times more Vitamin B2, 206.5 times more Vitamin B3, 867.5 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Canned Whiskey Sour.
• 1 pound of Canned Whiskey Sour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Whiskey Sour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Whiskey Sour vs Oil Roasted Sunflower Seeds:

• 1 pound of Canned Whiskey Sour has 14.7 times more Sodium and 49.9 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains more Calcium, 200.4 times more Copper, 428 times more Iron, 127 times more Magnesium, 346.7 times more Manganese, 189.8 times more Phosphorus, 43.9 times more Potassium, 782 times more Selenium and 86.8 times more Zinc than Canned Whiskey Sour.
• 1 pound of Canned Whiskey Sour lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 5 times more Energy, more Fat, 1.7 times more Carbohydrate, 106 times more Fiber and more Protein than Canned Whiskey Sour.
• 1 pound of Canned Whiskey Sour provide inadequate amounts of Fiber and Protein