Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Harvard Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Harvard Beets with Liquids	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Energy	93% 2685kcal	11.4% 331kcal	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	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	63.4% 82.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	162% 91g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	19% 0.25mg	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	33% 132μg	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	12% 11mg	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	1099% 165mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Harvard Beets with Liquids	Recommended Dietary Allowance
Calcium	39.5% 395mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	49% 0.44mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	47.5% 1.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.83% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Oil Roasted Sunflower Seed Kernels have 32 times more Vitamin B1, 5.6 times more Vitamin B2, 49.2 times more Vitamin B3, 46.3 times more Vitamin B5, 14.4 times more Vitamin B6 and 8.1 times more Vitamin B9 than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Canned Harvard Beets with Liquids:

• Oil Roasted Sunflower Seed Kernels have 7.9 times more Calcium, 18.6 times more Copper, 11.9 times more Iron, 6.7 times more Magnesium, 8.6 times more Manganese, 67 times more Phosphorus, 2.9 times more Potassium, 71.1 times more Selenium and 22.7 times more Zinc than Canned Harvard Beets Solids and Liquids.
• While Canned Harvard Beets Solids and Liquids contain 54 times more Sodium and 52.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 8.1 times more Energy, 855 times more Fat, 785.3 times more Saturated Fat, 40.5 times more Omega 3, 1900.4 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Fiber and 23.9 times more Protein than Canned Harvard Beets Solids and Liquids.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Harvard Beets Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.