Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	93% 2685kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	274% 356g	130g per day for Men 19-50 years
Sugars	19.5% 14g	415% 301g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	162% 91g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	117% 1.5mg	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	77% 308μg	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	213% 192mg	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	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	39.5% 395mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	151% 1.36mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	1972% 45.4mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	17.3% 9.53μg	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	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.19% 7g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweetened Dried Mango per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Sweetened Dried Mango to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Sweetened Dried Mango:

• 1 pound of Oil Roasted Sunflower Seeds has 5.2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 9 times more Vitamin E than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains more Vitamin A, 38.5 times more Vitamin C and 4.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Sweetened Dried Mango:

• 1 pound of Oil Roasted Sunflower Seeds has more Calcium, 6 times more Copper, 18.6 times more Iron, 6.4 times more Magnesium, 22.8 times more Phosphorus, 1.7 times more Potassium, 37.2 times more Selenium and 17.4 times more Zinc than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 4.8 times more Manganese and 54 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.9 times more Energy, 43.5 times more Fat, 24.6 times more Saturated Fat, 560.8 times more Omega 6, 4.4 times more Fiber and 8.2 times more Protein than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 2 times more Omega 3, 3.4 times more Carbohydrate and 21.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Sweetened Dried Mango provide inadequate amounts of Omega 6