Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Jams, preserves, marmalade, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Jams, preserves, marmalade, reduced sugar	0%	1%	99%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Energy	93% 2685kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	131% 171g	130g per day for Men 19-50 years
Sugars	19.5% 14g	184% 133g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	162% 91g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Jams, preserves, marmalade, reduced sugar	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	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.98% 0.091mg	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	20.4% 81.6μg	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	75.6% 68mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Jams, preserves, marmalade, reduced sugar	Recommended Dietary Allowance
Calcium	39.5% 395mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.37% 15μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	56.8% 1.3mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	7.87% 268mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.19% 7g	7.6% 281g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Jams, preserves, marmalade, reduced sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Jams, preserves, marmalade, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Jams, preserves, marmalade, reduced sugar:

• 1 pound of Oil Roasted Sunflower Seeds has 32 times more Vitamin B1, 14 times more Vitamin B2, 51.6 times more Vitamin B3, 75.4 times more Vitamin B5, 39.6 times more Vitamin B6, 13 times more Vitamin B9, 173 times more Vitamin E and 1.9 times more Vitamin K than Jams, preserves, marmalade, reduced sugar.
• While 1 lb of Jams, preserves, marmalade, reduced sugar contains 13.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Jams, preserves, marmalade, reduced sugar:

• 1 pound of Oil Roasted Sunflower Seeds has more Calcium, 47.5 times more Copper, more Iron, 31.8 times more Magnesium, 7.2 times more Manganese, 162.7 times more Phosphorus, 8.2 times more Potassium, 195.5 times more Selenium and 104.2 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 1 pound of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 3.9 times more Energy, 513 times more Fat, 1413.6 times more Saturated Fat, 3.9 times more Omega 3, 1179.6 times more Omega 6, 7.1 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• While 1 lb of Jams, preserves, marmalade, reduced sugar contains 1.6 times more Carbohydrate and 9.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein