Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Sunflower Seeds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	91% 2649kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2% 0.34g	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	82% 107g	130g per day for Men 19-50 years
Sugars	16.4% 12g	137% 99g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	168% 94g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	17% 0.22mg	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	31.8% 127μg	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	160% 144mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	35.4% 354mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	31.8% 0.29mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	39.4% 0.91mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Canned Strawberries, Heavy Syrup:

• Dried Sunflower Seed Kernels have 70.5 times more Vitamin B1, 10.4 times more Vitamin B2, 146.2 times more Vitamin B3, 6.3 times more Vitamin B5, 27.4 times more Vitamin B6, 8.1 times more Vitamin B9 and 185.1 times more Vitamin E than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 22.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Canned Strawberries, Heavy Syrup:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 28.6 times more Copper, 10.7 times more Iron, 40.6 times more Magnesium, 9.8 times more Manganese, 55 times more Phosphorus, 7.5 times more Potassium, 176.7 times more Selenium and 55.6 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 15.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 6.3 times more Energy, 197.9 times more Fat, 318.2 times more Saturated Fat, 307.3 times more Omega 6, 5.1 times more Fiber and 37.1 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 8.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Heavy Syrup Pack Canned Strawberries have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.