Comparing Nutrients in 1 pound Sugar, turbinado VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	348% 453g	69.8% 91g	130g per day for Men 19-50 years
Sugars	621% 450g	16.4% 12g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 450g	% 11.3g	g per day for Men 19-50 years
Fiber	NA	103% 39g	38g per day for Men 19-50 years
Protein	0% 0g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	469% 6.1mg	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	NA	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar, turbinado	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	907% 8.16mg	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	21% 1.68mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	9.07% 0.21mg	385% 8.85mg	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	0.65% 4.54mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.004% 0.14g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sugar, turbinado vs Sunflower Seeds:

Both Sugar, turbinado and Dried Sunflower Seed Kernels have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Sugar, turbinado vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 200 times more Copper, 14.2 times more Iron, 162.5 times more Magnesium, 42.4 times more Manganese, 660 times more Phosphorus, 22.2 times more Potassium and 166.7 times more Zinc than Sugar, turbinado.

Comparison of macro-nutrients per 1 pound:

• Sugar, turbinado has 5 times more Carbohydrate and 37.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, more Fat and more Protein than Sugar, turbinado.
• Both Sugar, turbinado as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.