Comparing Nutrients in 1 pound Nance, canned, syrup, drained VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Nance, canned, syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 431kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	80% 104g	130g per day for Men 19-50 years
Sugars	98% 71g	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	51% 37g	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	% 33.6g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 10.8g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	127% 48g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	NA	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54.4% 49mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21% 1.68mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	4.54% 31.8mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.18% 340g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nance, canned, syrup, drained vs Oil Roasted Sunflower Seeds:

• Nance, canned, syrup, drained has 9.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 14 times more Vitamin B2, 13.8 times more Vitamin B3 and 52.8 times more Vitamin B6 than Nance, canned, syrup, drained.

Comparing minerals per 1 pound for Nance, canned, syrup, drained vs Oil Roasted Sunflower Seeds:

• Nance, canned, syrup, drained has 48.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 34 times more Copper, 11.6 times more Iron, 7.9 times more Magnesium, 12.1 times more Manganese, 162.7 times more Phosphorus, 2.5 times more Potassium and 86.8 times more Zinc than Nance, canned, syrup, drained.

Comparison of macro-nutrients per 1 pound:

• Nance, canned, syrup, drained has 5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 40.1 times more Fat, 1.5 times more Fiber and 35.8 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Nance, canned, syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.