Comparing Nutrients in 1 pound Strawberries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Strawberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5% 145kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	72% 93g	130g per day for Men 19-50 years
Sugars	30.6% 22g	NA	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	15.3% 11g	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	% 9.03g	NA	g per day for Men 19-50 years
Sucrose	% 2.13g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	137% 52g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.87% 0.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	270% 1080μg	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	296% 267mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	23.2% 1.86mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	417% 9.6mg	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	15.6% 109mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 413g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Strawberries VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Strawberries has 42 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 13.5 times more Vitamin B1, 13 times more Vitamin B2, 10.9 times more Vitamin B3, 56.5 times more Vitamin B5, 17.1 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Strawberries.
• 1 pound of Strawberries have insufficient amounts of Vitamin B2
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Strawberries as well as Toasted 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 Strawberries vs Toasted Sunflower Seeds:

• 1 pound of Strawberries has 91 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.6 times more Calcium, 38.2 times more Copper, 16.6 times more Iron, 9.9 times more Magnesium, 5.5 times more Manganese, 48.3 times more Phosphorus, 3.2 times more Potassium and 37.9 times more Zinc than Raw Strawberries.
• 1 pound of Strawberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19.3 times more Energy, 189.3 times more Fat, 396.9 times more Saturated Fat, 415.4 times more Omega 6, 2.7 times more Carbohydrate, 5.8 times more Fiber and 25.7 times more Protein than Raw Strawberries.
• Both Strawberries and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.
• 1 pound of Strawberries provide inadequate amounts of Energy, Omega 6 and Protein