Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Pimento

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Pimento	16%	10%	74%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Energy	93% 2685kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	17.8% 23g	130g per day for Men 19-50 years
Sugars	19.5% 14g	17% 12.3g	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	22.7% 8.6g	38g per day for Men 19-50 years
Protein	162% 91g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Vitamin A	0% 0μg	67% 603μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	0.91% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	75% 0.98mg	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	6.8% 27.2μg	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	428% 385mg	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	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Pimento	Recommended Dietary Allowance
Calcium	39.5% 395mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	24.7% 0.22mg	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	95% 7.62mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	18% 0.42mg	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	21% 717mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.4% 422g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 18.8 times more Vitamin B1, 4.7 times more Vitamin B2, 6.7 times more Vitamin B3, 694 times more Vitamin B5, 3.7 times more Vitamin B6, 39 times more Vitamin B9 and 52.7 times more Vitamin E than Canned Pimento.
• While Canned Pimento contains more Vitamin A, 77.2 times more Vitamin C and 2.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pimento have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 36.8 times more Copper, 2.5 times more Iron, 21.2 times more Magnesium, 22.6 times more Manganese, 67 times more Phosphorus, 3.1 times more Potassium, 391 times more Selenium and 27.4 times more Zinc than Canned Pimento.
• While Canned Pimento contains 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 25.7 times more Energy, 171 times more Fat, 157.1 times more Saturated Fat, 5.4 times more Omega 3, 234.3 times more Omega 6, 4.5 times more Carbohydrate, 5.6 times more Fiber and 18.2 times more Protein than Canned Pimento.
• Both Oil Roasted Sunflower Seed Kernels and Canned Pimento have similar amounts of Sugars per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Pimento have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.