Comparing Nutrients in 1 pound Canned Mango Nectar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.98% 231kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	84% 109g	130g per day for Men 19-50 years
Sugars	78% 56.5g	17% 12.4g	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	34.8% 25.2g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 4.63g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	132% 50.3g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	7.94% 31.8μg	269% 1075μg	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	76.6% 69mg	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	6.35% 0.95mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	922% 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	20.4% 1.63mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	416% 9.57mg	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	748% 5239mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	218% 24mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Mango Nectar vs Roasted Sunflower Seeds:

• Canned Mango Nectar has more Vitamin A and 10.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35.3 times more Vitamin B1, 82 times more Vitamin B2, 88 times more Vitamin B3, 100.6 times more Vitamin B5, 53.6 times more Vitamin B6, 33.9 times more Vitamin B9, 124.3 times more Vitamin E and 3.4 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mango Nectar vs Roasted Sunflower Seeds:

• Canned Mango Nectar has 72.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 122 times more Copper, 10.6 times more Iron, 43 times more Magnesium, 75.4 times more Manganese, 577.5 times more Phosphorus, 35.4 times more Potassium, 198.3 times more Selenium and 264.5 times more Zinc than Canned Mango Nectar.

Comparison of macro-nutrients per 1 pound:

• Canned Mango Nectar has 4.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.4 times more Energy, 830 times more Fat, 372.8 times more Saturated Fat, 8.6 times more Omega 3, 10927.3 times more Omega 6, 1.8 times more Carbohydrate, 37 times more Fiber and 175.7 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.