Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Pickled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pickled Eggplant	7%	13%	80%

Macro Nutrients

	Roasted Sunflower Seeds	Pickled Eggplant	Recommended Dietary Allowance
Energy	91% 2640kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	34% 44.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	30% 21.8g	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	132% 50.3g	30% 11.3g	38g per day for Men 19-50 years
Protein	157% 87.7g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pickled Eggplant	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	49% 0.64mg	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	269% 1075μg	22.7% 91μg	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	0% 0mg	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	789% 118mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pickled Eggplant	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	87% 0.78mg	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	215% 17.2mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	NA	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	748% 5239mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	1.6% 54.4mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	506% 7593mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.7% 394g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Pickled Eggplant:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 10.7 times more Vitamin B3, 5.7 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and 870 times more Vitamin E than Pickled Eggplant.
• While Pickled Eggplant contains 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickled Eggplant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Pickled Eggplant:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Calcium, 10.6 times more Copper, 4.9 times more Iron, 21.5 times more Magnesium, 128.3 times more Phosphorus, 70.8 times more Potassium, 132.2 times more Selenium and 23 times more Zinc than Pickled Eggplant.
• While Pickled Eggplant contains 558 times more Sodium and 72.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more Energy, 71.1 times more Fat, 37.3 times more Saturated Fat, 1.4 times more Omega 3, 133.8 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 21.5 times more Protein than Pickled Eggplant.
• While Pickled Eggplant contains 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pickled Eggplant have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.