Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Prepared Horseradish

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Prepared Horseradish	8%	11%	81%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Energy	93% 2685kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	19.5% 14g	50% 36.2g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	162% 91g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Prepared Horseradish	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	3.02% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	25.5% 0.33mg	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	64.6% 259μg	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	125% 113mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Prepared Horseradish	Recommended Dietary Allowance
Calcium	39.5% 395mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	29.2% 0.26mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	25% 0.57mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	33% 1116mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	127% 1905mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.4% 386g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 40 times more Vitamin B1, 11.7 times more Vitamin B2, 10.7 times more Vitamin B3, 74.6 times more Vitamin B5, 10.8 times more Vitamin B6, 4.1 times more Vitamin B9, 3633 times more Vitamin E and 2.4 times more Vitamin K than Prepared Horseradish.
• While Prepared Horseradish contains 22.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared Horseradish 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 Prepared Horseradish:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Calcium, 31.1 times more Copper, 10.2 times more Iron, 4.7 times more Magnesium, 16.5 times more Manganese, 36.7 times more Phosphorus, 2 times more Potassium, 27.9 times more Selenium and 6.3 times more Zinc than Prepared Horseradish.
• While Prepared Horseradish contains 140 times more Sodium and 55.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 12.3 times more Energy, 74.3 times more Fat, 78.5 times more Saturated Fat, 1.5 times more Omega 3, 120 times more Omega 6, 2 times more Carbohydrate, 3.2 times more Fiber and 17 times more Protein than Prepared Horseradish.
• While Prepared Horseradish contains 2.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared Horseradish have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.