Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Guava Nectar with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Guava Nectar with Vitamin C	1%	1%	98%

Macro Nutrients

	Sunflower Seeds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Energy	91% 2649kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	81% 58.7g	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	36% 26g	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	% 25.6g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.32g	g per day for Men 19-50 years
Fiber	103% 39g	12% 4.54g	38g per day for Men 19-50 years
Protein	168% 94g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	3.5% 0.045mg	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	257% 1030μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	106% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Guava Nectar with Vitamin C	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	8.57% 0.077mg	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	298% 24mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	11.4% 0.26mg	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	428% 2994mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Canned Guava Nectar with Vitamin C:

• Dried Sunflower Seed Kernels have 493.3 times more Vitamin B1, 118.3 times more Vitamin B2, 49 times more Vitamin B3, 14.1 times more Vitamin B5, 134.5 times more Vitamin B6, 75.7 times more Vitamin B9 and 703.4 times more Vitamin E than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 15.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Canned Guava Nectar with Vitamin C:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 105.9 times more Copper, 13.8 times more Iron, 162.5 times more Magnesium, 33.6 times more Manganese, 330 times more Phosphorus, 16.5 times more Potassium and 166.7 times more Zinc than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 17.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 9.3 times more Energy, 857.7 times more Fat, 222.8 times more Saturated Fat, 1.2 times more Carbohydrate, 8.6 times more Fiber and 230.9 times more Protein than Canned Guava Nectar with Vitamin C.
• While Canned Guava Nectar with Vitamin C contains 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Guava Nectar with Vitamin C have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.