Comparing Nutrients in 1 pound Canned Pickled Beets with Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pickled Beets with Liquids	5%	1%	94%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Pickled Beets with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 295kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	72% 93g	130g per day for Men 19-50 years
Sugars	69% 50g	NA	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	9.55% 3.63g	137% 52g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Pickled Beets with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	281% 3.65mg	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	30.6% 122μg	270% 1080μg	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	11.6% 10.4mg	7.06% 6.35mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pickled Beets with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	924% 8.3mg	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	23.2% 1.86mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	417% 9.6mg	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	11% 77mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	219% 24mg	11mg per day for Men 19-50 years
Water	10% 371g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pickled Beets with Liquids vs Toasted Sunflower Seeds:

• Canned Pickled Beets Solids and Liquids have 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 32.5 times more Vitamin B1, 5.9 times more Vitamin B2, 16.7 times more Vitamin B3, 51.5 times more Vitamin B5, 16.1 times more Vitamin B6 and 8.8 times more Vitamin B9 than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pickled Beets with Liquids vs Toasted Sunflower Seeds:

• Canned Pickled Beets Solids and Liquids have 49.7 times more Sodium and 81.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 15.8 times more Copper, 16.6 times more Iron, 8.6 times more Magnesium, 9.6 times more Manganese, 68.1 times more Phosphorus, 4.3 times more Potassium and 20.4 times more Zinc than Canned Pickled Beets Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Energy, 710 times more Fat, 457.9 times more Saturated Fat, 39.5 times more Omega 3, 1384.8 times more Omega 6, 1.3 times more Carbohydrate, 14.4 times more Fiber and 21.5 times more Protein than Canned Pickled Beets Solids and Liquids.
• Both Canned Pickled Beets Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.