Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Daiquiri

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Daiquiri	1%	2%	97%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Daiquiri	Recommended Dietary Allowance
Energy	93% 2685kcal	29% 844kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	35% 25.3g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	162% 91g	0.49% 0.27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Daiquiri	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	1.45% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	1.54% 0.077mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	2.8% 0.036mg	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	265% 1061μg	2.27% 9.07μg	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	5.54% 5mg	8.06% 7.26mg	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	1099% 165mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Daiquiri	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	11% 0.1mg	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	243% 19.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	2.96% 0.068mg	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	738% 5166mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.19% 7g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Daiquiri:

• Oil Roasted Sunflower Seed Kernels have 24.6 times more Vitamin B1, 56 times more Vitamin B2, 81 times more Vitamin B3, 408.2 times more Vitamin B5, 99 times more Vitamin B6, 117 times more Vitamin B9, 1211 times more Vitamin E and 31 times more Vitamin K than Prepared-from-recipe Daiquiri.
• While Prepared-from-recipe Daiquiri contains 1.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared-from-recipe Daiquiri have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Daiquiri:

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 82 times more Copper, 47.6 times more Iron, 63.5 times more Magnesium, 138.7 times more Manganese, 227.8 times more Phosphorus, 23 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Prepared-from-recipe Daiquiri.
• While Prepared-from-recipe Daiquiri contains 45.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Energy, 855 times more Fat, 1178 times more Saturated Fat, 13.5 times more Omega 3, 3109.8 times more Omega 6, 3.3 times more Carbohydrate, 106 times more Fiber and 334.3 times more Protein than Prepared-from-recipe Daiquiri.
• While Prepared-from-recipe Daiquiri contains 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared-from-recipe Daiquiri have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.