Comparing Nutrients in 1 pound Sunflower Seeds VS Sweetened Frozen Strawberries

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweetened Frozen Strawberries	2%	1%	97%

Macro Nutrients

	Sunflower Seeds	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Energy	91% 2649kcal	15% 435kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.99% 0.17g	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	90% 118g	130g per day for Men 19-50 years
Sugars	16.4% 12g	150% 109g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	168% 94g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweetened Frozen Strawberries	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	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	10.5% 0.14mg	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	17% 68μg	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	209% 188mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sweetened Frozen Strawberries	Recommended Dietary Allowance
Calcium	35.4% 354mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	10% 0.091mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	49.3% 1.13mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8.97% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Sweetened Frozen Strawberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seeds versus 1 lb of Sweetened Frozen Strawberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Sweetened Frozen Strawberries:

• 1 pound of Sunflower Seeds has 92.5 times more Vitamin B1, 7 times more Vitamin B2, 20.8 times more Vitamin B3, 10.5 times more Vitamin B5, 44.8 times more Vitamin B6, 15.1 times more Vitamin B9 and 152.9 times more Vitamin E than Sweetened Frozen Strawberries.
• While 1 lb of Sliced Sweetened Frozen Strawberries contains 29.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 pound of Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Sweetened Frozen Strawberries have insufficient amounts of Vitamin B1 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Sliced Sweetened Frozen Strawberries have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Sunflower Seeds vs Sweetened Frozen Strawberries:

• 1 pound of Sunflower Seeds has 7.1 times more Calcium, 90 times more Copper, 8.9 times more Iron, 46.4 times more Magnesium, 7.8 times more Manganese, 50.8 times more Phosphorus, 6.6 times more Potassium, 75.7 times more Selenium and 83.3 times more Zinc than Sweetened Frozen Strawberries.
• 1 pound of Sweetened Frozen Strawberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seeds has 6.1 times more Energy, 395.8 times more Fat, 636.4 times more Saturated Fat, 2.2 times more Omega 3, 623 times more Omega 6, 4.5 times more Fiber and 39.2 times more Protein than Sweetened Frozen Strawberries.
• While 1 lb of Sliced Sweetened Frozen Strawberries contains 1.3 times more Carbohydrate and 9.2 times more Sugars than Dried Sunflower Seed Kernels.
• 1 pound of Sweetened Frozen Strawberries provide inadequate amounts of Omega 3, Omega 6 and Protein