Comparing Nutrients in 1 pound Rhubarb Frozen Cooked with Sugar VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Rhubarb Frozen Cooked with Sugar	1%	0%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	72% 93g	130g per day for Men 19-50 years
Sugars	180% 130g	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	24% 9.07g	137% 52g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	5.67% 22.7μg	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	16.6% 15mg	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	5.75% 0.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.8% 96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb Frozen Cooked with Sugar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65.8% 658mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	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	12% 0.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	5.2% 36.3mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	219% 24mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rhubarb Frozen Cooked with Sugar vs Toasted Sunflower Seeds:

• Rhubarb Frozen Cooked with Sugar has 2.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B1, 12.4 times more Vitamin B2, 21 times more Vitamin B3, 141.2 times more Vitamin B5, 40.3 times more Vitamin B6 and 47.6 times more Vitamin B9 than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar 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 Rhubarb Frozen Cooked with Sugar vs Toasted Sunflower Seeds:

• Rhubarb Frozen Cooked with Sugar has 2.5 times more Calcium and 67.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 67.9 times more Copper, 32.4 times more Iron, 10.8 times more Magnesium, 29 times more Manganese, 144.8 times more Phosphorus, 5.1 times more Potassium and 66.3 times more Zinc than Rhubarb Frozen Cooked with Sugar.

Comparison of macro-nutrients per 1 pound:

• Rhubarb Frozen Cooked with Sugar has 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Energy, 1136 times more Fat, 425.2 times more Saturated Fat, more Omega 3, 1495.6 times more Omega 6, 5.8 times more Fiber and 44.1 times more Protein than Rhubarb Frozen Cooked with Sugar.
• Both Rhubarb Frozen Cooked with Sugar as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.