Comparing Nutrients in 1 pound Frostings, chocolate, creamy, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frostings, chocolate, creamy, dry mix	1%	11%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frostings, chocolate, creamy, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1764kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	28.6% 11g	137% 52g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frostings, chocolate, creamy, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.64mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.63% 0.13mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	3.4% 13.6μg	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	0% 0mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frostings, chocolate, creamy, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	67.5% 5.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	40% 281mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	23% 345mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.074% 2.72g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frostings, chocolate, creamy, dry mix vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 54.2 times more Vitamin B1, 9.8 times more Vitamin B2, 29.6 times more Vitamin B3, 243.4 times more Vitamin B5, 10.1 times more Vitamin B6, 79.3 times more Vitamin B9 and more Vitamin C than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Frostings, chocolate, creamy, dry mix vs Toasted Sunflower Seeds:

• Frostings, chocolate, creamy, dry mix have 25.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 6.2 times more Copper, 5.7 times more Iron, 3.4 times more Magnesium, 6.3 times more Manganese, 18.7 times more Phosphorus, 2.7 times more Potassium and 6.5 times more Zinc than Frostings, chocolate, creamy, dry mix.

Comparison of macro-nutrients per 1 pound:

• Frostings, chocolate, creamy, dry mix have 4.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 10.9 times more Fat, 4.8 times more Fiber and 13.2 times more Protein than Frostings, chocolate, creamy, dry mix.
• Both Frostings, chocolate, creamy, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.