Comparing Nutrients in 1 pound Sweeteners, sugar substitute, granulated, brown VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweeteners, sugar substitute, granulated, brown	2%	0%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweeteners, sugar substitute, granulated, brown	Sunflower Seeds	Recommended Dietary Allowance
Energy	54.3% 1574kcal	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	296% 385g	69.8% 91g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	% 4.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	7.16% 2.72g	103% 39g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Sweeteners, sugar substitute, granulated, brown	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	5.67% 0.068mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	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	7.26% 0.36mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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

	Sweeteners, sugar substitute, granulated, brown	Sunflower Seeds	Recommended Dietary Allowance
Calcium	399% 3987mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	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	9.07% 0.73mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	4.34% 0.1mg	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	5.2% 36.3mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	173% 2595mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 14.1 times more Vitamin B5 and 89.7 times more Vitamin B6 than Sweeteners, sugar substitute, granulated, brown.

Comparing minerals per 1 pound for Sweeteners, sugar substitute, granulated, brown vs Sunflower Seeds:

• Sweeteners, sugar substitute, granulated, brown have 11.3 times more Calcium and 63.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 257.1 times more Copper, 32.8 times more Iron, 54.2 times more Magnesium, 88.6 times more Manganese, 82.5 times more Phosphorus, 16.5 times more Potassium and 125 times more Zinc than Sweeteners, sugar substitute, granulated, brown.

Comparison of macro-nutrients per 1 pound:

• Sweeteners, sugar substitute, granulated, brown have 4.2 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, more Fat, 14.3 times more Fiber and 10.1 times more Protein than Sweeteners, sugar substitute, granulated, brown.
• Both Sweeteners, sugar substitute, granulated, brown as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.