Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	91% 2649kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	13% 4.12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	14.5% 2.47g	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	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0% 0g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	30% 11.3g	38g per day for Men 19-50 years
Protein	168% 94g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	8.57% 77μg	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	4.2% 0.054mg	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	0% 0μg	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	7.06% 6.35mg	7.56% 6.8mg	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	1064% 160mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	35.4% 354mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	114% 1.03mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	3.94% 0.091mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	10.3% 383g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Canned Jumbo Olives:

• Dried Sunflower Seed Kernels have 493.3 times more Vitamin B1, more Vitamin B2, 378.9 times more Vitamin B3, 75.3 times more Vitamin B5, 112.1 times more Vitamin B6, more Vitamin B9 and 21.3 times more Vitamin E than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 5.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Ripe Jumbo Olives have similar amounts of Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Canned Jumbo Olives:

• Dried Sunflower Seed Kernels have 8 times more Copper, 1.6 times more Iron, 81.3 times more Magnesium, 97.5 times more Manganese, 220 times more Phosphorus, 71.7 times more Potassium, 58.9 times more Selenium and 22.7 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 81.7 times more Sodium and 17.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Ripe Jumbo Olives have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 7.2 times more Energy, 7.5 times more Fat, 4.9 times more Saturated Fat, 1.5 times more Omega 3, 42.4 times more Omega 6, 3.6 times more Carbohydrate, more Sugars, 3.4 times more Fiber and 21.4 times more Protein than Canned Ripe Jumbo Olives.
• Both Dried Sunflower Seed Kernels as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.