Comparing Nutrients in 1 pound Canned Ginger Root, Pickled, With Artificial Sweetener VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Ginger Root, Pickled, With Artificial Sweetener	6%	4%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.13% 91kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	80% 104g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	127% 48g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil Roasted 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	7.56% 0.091mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	1.13% 4.54μg	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	0% 0mg	5.54% 5mg	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	5.44% 0.82mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Ginger Root, Pickled, With Artificial Sweetener	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33.6% 336mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	16% 1.27mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	92% 2.12mg	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	1.3% 9.07mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	274% 4110mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.3% 419g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Ginger Root, Pickled, With Artificial Sweetener vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 16 times more Vitamin B1, 18.7 times more Vitamin B2, 187.7 times more Vitamin B3, 46.9 times more Vitamin B5, 21.4 times more Vitamin B6, 234 times more Vitamin B9, more Vitamin C, 201.8 times more Vitamin E and 1.4 times more Vitamin K than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Ginger Root, Pickled, With Artificial Sweetener vs Oil Roasted Sunflower Seeds:

• Canned Ginger Root, Pickled, With Artificial Sweetener has 302 times more Sodium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 100.2 times more Copper, 15.3 times more Iron, 31.8 times more Magnesium, 4.4 times more Manganese, 569.5 times more Phosphorus, 13.4 times more Potassium, 195.5 times more Selenium and 130.3 times more Zinc than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 29.6 times more Energy, 513 times more Fat, 191 times more Saturated Fat, 16.2 times more Omega 3, 1179.6 times more Omega 6, 4.7 times more Carbohydrate, more Sugars, 4.1 times more Fiber and 60.8 times more Protein than Canned Ginger Root, Pickled, With Artificial Sweetener.
• Both Canned Ginger Root, Pickled, With Artificial Sweetener as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.