Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	91% 2640kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	51.4% 67g	130g per day for Men 19-50 years
Sugars	17% 12.4g	79.5% 57.6g	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	38% 27.5g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	132% 50.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	157% 87.7g	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	2.44% 0.032mg	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	1.13% 4.54μg	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	35.8% 32.2mg	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	789% 118mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	7.06% 0.064mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.4% 385g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Canned Tamarind Nectar:

• Dry Roasted Sunflower Seed Kernels no Salt have 35.3 times more Vitamin B1, 82 times more Vitamin B2, 100.6 times more Vitamin B3, 190.3 times more Vitamin B5, 114.9 times more Vitamin B6, 237 times more Vitamin B9, 217.5 times more Vitamin E and 27 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 5.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Canned Tamarind Nectar:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 130.7 times more Copper, 5.1 times more Iron, 32.3 times more Magnesium, 105.5 times more Manganese, 577.5 times more Phosphorus, 31.5 times more Potassium and 264.5 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 70.8 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 10.2 times more Energy, 415 times more Fat, 1.6 times more Carbohydrate, 22.2 times more Fiber and 214.8 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Tamarind Nectar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.