Comparing Nutrients in 1 pound Pectin, unsweetened, dry mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pectin, unsweetened, dry mix	0%	1%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pectin, unsweetened, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1474kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	315% 410g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	103% 39g	127% 48g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Pectin, unsweetened, dry mix	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	3.02% 0.036mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.14% 0.023mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	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

	Pectin, unsweetened, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	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	154% 12.3mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	0.93% 31.8mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pectin, unsweetened, dry mix vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 4.7 times more Vitamin B2, 826 times more Vitamin B3, 63.1 times more Vitamin B5, 79.2 times more Vitamin B6, 234 times more Vitamin B9 and more Vitamin C than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pectin, unsweetened, dry mix vs Oil Roasted Sunflower Seeds:

• Pectin, unsweetened, dry mix has 66.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.4 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 127 times more Magnesium, 29.7 times more Manganese, 569.5 times more Phosphorus, 69 times more Potassium, more Selenium and 11.1 times more Zinc than Pectin, unsweetened, dry mix.

Comparison of macro-nutrients per 1 pound:

• Pectin, unsweetened, dry mix has 3.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 171 times more Fat, 141.4 times more Saturated Fat, 5.4 times more Omega 3, 475.1 times more Omega 6 and 66.9 times more Protein than Pectin, unsweetened, dry mix.
• Both Pectin, unsweetened, dry mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Pectin, unsweetened, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.