Comparing Nutrients in 1 pound Canned Mixed Vegetables with Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.63% 163kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	137% 52g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	20.4% 81.6μg	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	19% 17.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	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	37% 2.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	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	24% 168mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 409g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Mixed Vegetables with Liquids 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 Canned Mixed Vegetables with Liquids vs Toasted Sunflower Seeds:

• 1 pound of Canned Mixed Vegetables with Liquids has 2.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.6 times more Vitamin B1, 7.1 times more Vitamin B2, 8.7 times more Vitamin B3, 61.9 times more Vitamin B5, 10.5 times more Vitamin B6 and 13.2 times more Vitamin B9 than Canned Mixed Vegetables Solids and Liquids.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Mixed Vegetables Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Mixed Vegetables with Liquids vs Toasted Sunflower Seeds:

• 1 pound of Canned Mixed Vegetables with Liquids has 74.7 times more Sodium and 90.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.7 times more Calcium, 17.6 times more Copper, 10.5 times more Iron, 8.6 times more Magnesium, 5 times more Manganese, 31.3 times more Phosphorus, 3.6 times more Potassium and 10.4 times more Zinc than Canned Mixed Vegetables Solids and Liquids.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 17.2 times more Energy, 227.2 times more Fat, 116.7 times more Saturated Fat, 2.5 times more Omega 3, 424.9 times more Omega 6, 2.9 times more Carbohydrate, 3 times more Fiber and 12.1 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• 1 pound of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy and Omega 6