Comparing Nutrients in 1 pound Canned Pimento VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Pimento	16%	10%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Pimento	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	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	0.64% 0.2g	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	3.9% 0.66g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	80% 104g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	22.7% 8.6g	127% 48g	38g per day for Men 19-50 years
Protein	8.9% 5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Pimento	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	67% 603μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	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	17.4% 2.8mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	6.8% 27.2μg	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	428% 385mg	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	21% 3.13mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pimento	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	95% 7.62mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	11% 77mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pimento VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pimento versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Pimento vs Oil Roasted Sunflower Seeds:

• 1 pound of Canned Pimento has more Vitamin A, 77.2 times more Vitamin C and 2.7 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 18.8 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 694 times more Vitamin B5, 3.7 times more Vitamin B6, 39 times more Vitamin B9 and 52.7 times more Vitamin E than Canned Pimento.
• 1 pound of Canned Pimento have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B9
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Pimento as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pimento vs Oil Roasted Sunflower Seeds:

• 1 pound of Canned Pimento has 60.5 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 14.5 times more Calcium, 36.8 times more Copper, 2.5 times more Iron, 21.2 times more Magnesium, 22.6 times more Manganese, 67 times more Phosphorus, 3.1 times more Potassium, 391 times more Selenium and 27.4 times more Zinc than Canned Pimento.
• 1 pound of Canned Pimento lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 25.7 times more Energy, 171 times more Fat, 157.1 times more Saturated Fat, 5.4 times more Omega 3, 234.3 times more Omega 6, 4.5 times more Carbohydrate, 5.6 times more Fiber and 18.2 times more Protein than Canned Pimento.
• Both Canned Pimento and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Canned Pimento provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein