Comparing Nutrients in 1 pound Prepared Horseradish VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Horseradish	8%	11%	81%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.5% 218kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.2g	72% 93g	130g per day for Men 19-50 years
Sugars	50% 36.2g	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	39.4% 15g	137% 52g	38g per day for Men 19-50 years
Protein	9.56% 5.35g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Prepared Horseradish	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	3.02% 0.036mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	64.6% 259μg	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	125% 113mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Horseradish	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.4% 254mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	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	24% 1.9mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	20% 141mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	33% 1116mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1905mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.4% 386g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 17.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 40.6 times more Vitamin B1, 11.9 times more Vitamin B2, 10.9 times more Vitamin B3, 75.9 times more Vitamin B5, 11 times more Vitamin B6 and 4.2 times more Vitamin B9 than Prepared Horseradish.
• Both Prepared Horseradish 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 Prepared Horseradish vs Toasted Sunflower Seeds:

• Prepared Horseradish has 140 times more Sodium and 85.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 31.6 times more Copper, 16.2 times more Iron, 4.8 times more Magnesium, 16.8 times more Manganese, 37.4 times more Phosphorus, 2 times more Potassium and 6.4 times more Zinc than Prepared Horseradish.
• Both Prepared Horseradish and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 12.9 times more Energy, 82.3 times more Fat, 66.1 times more Saturated Fat, 1.5 times more Omega 3, 131.2 times more Omega 6, 1.8 times more Carbohydrate, 3.5 times more Fiber and 14.6 times more Protein than Prepared Horseradish.
• Both Prepared Horseradish as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.