Comparing Nutrients in 1 pound Frozen Strawberries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.47% 159kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	84% 109g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	17% 12.4g	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	13.6% 9.84g	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	% 9.16g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	132% 50.3g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	281% 3.65mg	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	19.3% 77μg	269% 1075μg	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	208% 187mg	7.06% 6.35mg	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	8.77% 1.3mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Strawberries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	922% 8.3mg	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	42.5% 3.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	416% 9.57mg	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	8.42% 59mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 408g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Strawberries VS Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Strawberries vs Roasted Sunflower Seeds:

• 1 pound of Frozen Strawberries has 29.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.8 times more Vitamin B1, 6.6 times more Vitamin B2, 15.2 times more Vitamin B3, 65.2 times more Vitamin B5, 28.7 times more Vitamin B6, 13.9 times more Vitamin B9 and 90 times more Vitamin E than Frozen Strawberries.
• 1 pound of Frozen Strawberries have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Frozen Strawberries as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Strawberries vs Roasted Sunflower Seeds:

• 1 pound of Frozen Strawberries has 75 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 4.4 times more Calcium, 37.3 times more Copper, 5.1 times more Iron, 11.7 times more Magnesium, 7.3 times more Manganese, 88.8 times more Phosphorus, 5.7 times more Potassium, 113.3 times more Selenium and 40.7 times more Zinc than Frozen Strawberries.
• 1 pound of Frozen Strawberries lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Strawberries has 1.7 times more Sugars than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 16.6 times more Energy, 452.7 times more Fat, 869.8 times more Saturated Fat, 3 times more Omega 3, 1057.5 times more Omega 6, 2.6 times more Carbohydrate, 5.3 times more Fiber and 45 times more Protein than Frozen Strawberries.
• 1 pound of Frozen Strawberries provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein