Comparing Nutrients in 1 pound Balsamic Vinegar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Balsamic Vinegar	3%	0%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Balsamic Vinegar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.8% 399kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.2g	80% 104g	130g per day for Men 19-50 years
Sugars	94% 68g	19.5% 14g	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	46% 33.5g	0% 0g	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	% 34.3g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	3.97% 2.22g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Balsamic Vinegar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	265% 1061μg	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	0% 0mg	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsamic Vinegar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	909% 8.2mg	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	41% 3.27mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	410% 9.43mg	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	12.3% 86mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.37% 347g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsamic Vinegar VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Balsamic Vinegar vs Oil Roasted Sunflower Seeds:

• Both Balsamic Vinegar and Oil Roasted Sunflower Seed Kernels have similar amounts of vitamins per 1 lb
• Both Balsamic Vinegar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Balsamic Vinegar vs Oil Roasted Sunflower Seeds:

• 1 pound of Balsamic Vinegar has 49.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Calcium, 69.4 times more Copper, 5.9 times more Iron, 10.6 times more Magnesium, 15.9 times more Manganese, 59.9 times more Phosphorus, 4.3 times more Potassium and 65.1 times more Zinc than Balsamic Vinegar.
• 1 pound of Balsamic Vinegar lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Balsamic Vinegar has 4.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 6.7 times more Energy, more Fat, more Saturated Fat, 1.3 times more Carbohydrate and 40.9 times more Protein than Balsamic Vinegar.
• 1 pound of Balsamic Vinegar provide inadequate amounts of Protein