Comparing Nutrients in 1 pound Dry Taco Mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Taco Mix	7%	0%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Taco Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50.4% 1461kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	72% 93g	130g per day for Men 19-50 years
Sugars	67.8% 49g	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	159% 60.3g	137% 52g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Dry Taco Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	0% 0μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Taco Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	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	408% 32.7mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	NA	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	750% 5253mg	700mg per day for Men 19-50 years
Potassium	133% 4536mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2178% 32672mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	219% 24mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Taco Mix vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain more Vitamin B9 and more Vitamin C than Original Dry Taco Seasoning Mix.

Comparing minerals per 1 pound for Dry Taco Mix vs Toasted Sunflower Seeds:

• Original Dry Taco Seasoning Mix has 2 times more Potassium and 2401 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain more Calcium than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Original Dry Taco Seasoning Mix has 2.8 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, more Fat, more Saturated Fat and 3.8 times more Protein than Original Dry Taco Seasoning Mix.
• Both Original Dry Taco Seasoning Mix and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 lb.
• Both Original Dry Taco Seasoning Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.